by ctf_admin | Oct 13, 2015 | Daily Workout
“Medball and Chain” MOB: Full body mobility WU: 2:00 of jump rope/double under practice. Review movements. C: For time. In teams of 2: Buy In: 100 double unders (one partner works at a time) 6 rounds of: 400m medball run 14# (both partners run, you may...
by ctf_admin | Oct 12, 2015 | Daily Workout
MOB: Full body mobility WU: 5 Push Jerks. 5 OTB Burpees. R: Push Jerk. OTB Burpee. Discuss Ground to overhead (G20H) options. S: Push Jerk. 20 minutes to a 3RM. C: 21-15-9 reps for time of: OTB Burpees G20H 95/65 THIS WORKOUT HAS A 10:00 CAP. LIII: 15-12-9 at...
by ctf_admin | Oct 11, 2015 | Daily Workout
MOB: Full body mobility WU: 5 front squats. 5 strict pull-ups R: Power clean positions S: Front Squat. 2×5 at 75%. 1x max reps at 75%. C: EMOM for 12:00 of: Even rounds: :20 of max power cleans at 80% of 1RM. Odd rounds: :20 of max strict pull-ups LI: Weights and...
by ctf_admin | Oct 9, 2015 | Daily Workout
MOB: Full body mobility. WU: Review movements C: “Filthy 50” For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings 35/18 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees...
by ctf_admin | Oct 8, 2015 | Daily Workout
MOB: Full body mobility. WU: 6 barbell front rack lunges. 6 burpees. 3 T2B. R: Sumo Deadlift S: Sumo Deadlifts. 2 reps EMOM for 12:00 at 80% of your 1RM. C: AMRAP in 12:00 of: 9 front rack lunges 95/65 6 burpees 3 pullups *Compare to last week’s score LIII: 6...
