by ctf_admin | Apr 14, 2016 | Daily Workout
MOB: Full body WU: 5 HSPU. 5 Band Resisted Pushups. 5 4-count mountain climbers. R: Movements S: Bench Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#. WU Sets: 1×5@40% 1×5@50% 1×3@60% WORK Sets: 1×3@70% 1×3@80% 1x max reps@90% C: For...
by ctf_admin | Apr 13, 2016 | Daily Workout
MOB: Full body WU: 10 OHS. Parking lot jog our + 3/4 pace back. 3/4 pace out + sprint back. R: Movements S: Back Squat. BASE YOUR PERCENTAGES OFF OF 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...
by ctf_admin | Apr 12, 2016 | Daily Workout
MOB: Full Body WU: 400m run. R: Movements C: For reps: Max Evil Wheels in 2:00 95/65 Rest 2:00 Max Barbell Russian Twist in 2:00 25 with 45# bar/15# with 35# bar Rest 2:00 Max Weighted Situps in 2:00 25#/15# Rest 2:00 Max Bicycle Kicks in 2:00 Rest 2:00 Run 1 mile for...
by ctf_admin | Apr 11, 2016 | Daily Workout
MOB: Full body WU: 6 hang power clean to overhead. 2:00 of double under practice. R: Movements S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#. WU Sets: 1×5@40% 1×5@50% 1×3@60% WORK Sets: 1×3@70% 1×3@80% 1x max...
by ctf_admin | Apr 10, 2016 | Daily Workout
MOB: Full body WU: 6 front rack lunges. 6 pullups. R: Movements S: Deadlift: BASE YOUR PERCENTAGES OFF OF 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: 30-20-10 reps for time of: Front...
by ctf_admin | Apr 8, 2016 | Daily Workout
MOB: Full body WU: 5 thrusters. 5 pull-ups. 400m run R: Movements CI: For time: 800m run 50 thrusters 45/35 30 pullups *THIS WORKOUT HAS A 12:00 CAP Rest EXACTLY 4:00 from your finish time then: CII: 40 burpees + 800m run for time. LIII: 15 pullups LII: 50 thrusters...
