by ctf_admin | May 18, 2016 | Daily Workout
MOB: Full body WU: 5 front squats R: Movements S: Back Squat. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 20# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: EMOM for 10:00 of: Max Front Squats in :20 Record...
by ctf_admin | May 17, 2016 | Daily Workout
MOB: Full body WU: 2 minutes of jump rope/double under practice R: Movements C: AMRAP in 26:00 of: 6 Evil Wheels 95/65 12 T2B 21 double unders 400m run LII: Subs of choice. LI: AMRAP in 20:00 of: :30 plank hold + 12 situps + :30 of jump rope/toe taps + 200m row PWMOB:...
by ctf_admin | May 16, 2016 | Daily Workout
MOB: Full body WU: 6 strict shoulder press. 6 S2OH. 6 Burpees. R: Movements S: Strict Shoulder Press. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 10# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: 21-15-9 reps...
by ctf_admin | May 15, 2016 | Daily Workout
MOB: Full body WU: 5 BB Power Cleans. 6 Pullups R: Movements S: Deadlift. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 20# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×5@75%, 1×3@85%, 1x max reps @95% C: EMOM for 12:00 for total volume and...
by ctf_admin | May 13, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Movements C: Murph Prep. Class 2. 5 rounds for time of: 20 pullups 30 pushups 40 squats 400m run LII: Subs of choice. LI: 5 rounds for time of: 10 ring rows 10 pushups at sub of choice 20 squats 200m run/walk Or Team Up! PWMOB: Full body...
by ctf_admin | May 12, 2016 | Daily Workout
MOB: Full body WU: 3 barbell power cleans. 6 HSPU. 9 OTBB R: Movements S: Bench Press. BASE YOUR NUMBERS OFF 90% OF YOUR 1RM + 10# WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: 3 rounds. 3:00 work/:60...
