by ctf_admin | May 19, 2015 | Daily Workout
by ctf_admin | May 19, 2015 | Daily Workout
MOB: Full body mobility. WU: 20 wall pulls per leg. 400m run. 10 sledgehammer swings. REVIEW: Sledgehammer swing. Benchmark: “The Viking (Team)” For time in Teams of 2: 4000m row 1 mile run with sledgehammer (or 10# DB) 200 sledgehammer strikes 1 mile run with...by ctf_admin | May 18, 2015 | Daily Workout
MOB: Full body mobility. WU: 2:00 jump rope. 5 snatches. R: Snatch. Benchmark: “Randy.” 75 snatches for time. 75/55. THIS WORKOUT HAS A 10:00 CAP! (Top male time at the Atlantic Regional this weekend: 2:34. Top female time: 2:28) Complete recovery. 100 situps for time...by ctf_admin | May 17, 2015 | Daily Workout
It’s on! MOB: Full body mobility. WU: 1 round of benchmark workout of choice. REVIEW: Movements. C: Cindy: AMRAP in 20:00 of: 5 pullups 10 pushups 15 squats or Mary: AMRAP in 20:00 of: 5 HSPU 10 Pistols (alternating legs) 15 pullups LIII: Cindy: 1-5-15...by ctf_admin | May 15, 2015 | Daily Workout
WU: Dynamic Mobility with Coach. REVIEW: All movements quickly. Partner up. Saddle up. Giddyup. Spartan Saturday: In teams of 2 for time: One weight per team. All reps of the movement must be completed before beginning next movement. One teammate moves at a time. Both...by ctf_admin | May 14, 2015 | Daily Workout
MOB: Full body mobility. WU: 3 BB front squats. 6 ring dips. 9 burpees. REVIEW: Box Squat. Front Squat. Dips. S: Box Squat. 2 reps on the minute for 10:00 at 75% of your 1RM. C: 6 RFT of: 3 front squats 225/155 6 ring dips 9 burpees LIII: Weight of choice. 3 dips per...