by ctf_admin | Jun 6, 2016 | Daily Workout
MOB: Full body WU: 5 S2OH. 5 Burpees. 10 pushups. R: Movements. S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 15# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×3@80% 1×3@85% 1xmax reps@90% C: For time and total pushups. 15 S2OH...
by ctf_admin | Jun 5, 2016 | Daily Workout
MOB: Full body WU: 3 hang power cleans. 6 T2B. 9 pull-ups. R: Movements. S: Deadlift. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 30# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×3@80% 1×3@85% 1xmax reps@90% C: AMRAP in 3 rounds. 3:00 work/:60 rest 3...
by ctf_admin | Jun 3, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope R: Movements C: For time: Buy In: 1 mile run 100 AKB swings 53/35 200 double unders 300 mountain climbers Cash Out: 1 mile run *Break up the swings, double unders and mountain climbers any way you wish. *You may perform this in...
by ctf_admin | Jun 2, 2016 | Daily Workout
MOB: Full body WU: 10 T2B. 10 Burpees R: Movements S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 15# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×5@65% 1×5@75% 1x Max Reps@85% C: 30-20-10 reps for time of: T2B Burpees THIS...
by ctf_admin | Jun 1, 2016 | Daily Workout
MOB: Full body WU: 5 barbell power cleans + 5 barbell back squats R: Movements. S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 30# WU SETS: 1×5@40% 1×5@50% 1×3@60% WORK SETS: 1×5@65% 1×5@75% 1x Max Reps@85% C: EMOM for 12:00 of:...
by ctf_admin | May 31, 2016 | Daily Workout
MOB: Full body WU: 10 sledgehammer strikes each arm R: Movements C: “Sledge Therapy” In teams: 4 rounds of: Max Calorie Row in 6:00 Max Sledgehammer Strikes in 2:00 – 1 rower per team. 1 sledgehammer per Team. – There can be as many people on a...
