by ctf_admin | Apr 27, 2016 | Daily Workout
MOB: Full body WU: 5 front squats. 5 T2B. 5 C2B Pullups. R: Movements S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%. C: AMRAP in 9:00 of: Ascending Ladder Protocol: 1 Front squat 95/65 1 OTB Burpee 1...
by ctf_admin | Apr 27, 2016 | Daily Workout
MOB: Full body WU: 5 front squats. 5 T2B. 5 C2B Pullups. R: Movements S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%. C: AMRAP in 9:00 of: Ascending Ladder Protocol: 1 Front squat 95/65 1 OTB Burpee 1...
by ctf_admin | Apr 26, 2016 | Daily Workout
MOB: Full Body WU: 5 Evil Wheels. 8 T2B. 10 sit-ups. 400m run R: Movements For time: 30 Evil Wheels 95/65 60 T2B 90 Situps 1 mile run THIS WORKOUT HAS A 30:00 CAP. LIII: 20-40-90 at rx’d. LII: 30-60-90 at subs of choice. LI: 2:00 plank hold. 30 hanging knee...
by ctf_admin | Apr 25, 2016 | Daily Workout
MOB: Full Body. WU: 400m run. R: Movements. S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM + 5#. DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%. C: 5 rounds for time of: 15 Push Press 95/65 400m run THIS WORKOUT HAS A 20:00 CAP. *Compare...
by ctf_admin | Apr 24, 2016 | Daily Workout
MOB: Full body WU: 5 Hang Power Cleans. 5 Kipping pullups. R: Movements S: Deadlift. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10#. DELOAD WEEK: 1×5@40% 1×5@50% 1×5@60% WORK ON SPEED, TECHNIQUE AND EXPLOSIVENESS! 🙂 C: EMOM for 12:00 of: Odd Rounds:...
by ctf_admin | Apr 22, 2016 | Daily Workout
MOB: Full body WU: 1 minute of jump rope + 400m run. R: Movements C: AMRAP in 25:00 of: 400m run 30 double unders 20 wallballs 20/14 10 Medball Russian Twists (right + left = 1 rep) 20/14 LIII: 14/10 LII: 30 double unders (attempts count). Weights of choice. LI: 200m...
