by ctf_admin | Apr 7, 2016 | Daily Workout
MOB: Full body WU: 10 dips. Parking lot jog (down and back) + parking lot at 3/4 pace (down and back) 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: 1×5@65% 1×5@75%...
by ctf_admin | Apr 6, 2016 | Daily Workout
MOB: Full body mobility WU: 6 kb snatches each arm. 200m run. 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: 1×5@65% 1×5@75% 1x max reps@85% C: 6 rounds for time of:...
by ctf_admin | Apr 5, 2016 | Daily Workout
MOB: Full body WU: 400m run. R: Movements C: For time: Buy In: 1 mile run 4 rounds of: 15 T2B 30 Barbell Russian Twist (alternating sides with a 45# barbell) 45# bumper plate/25# bumper plate Cash Out: 1 mile run THIS WORKOUT HAS A 35:00 CAP. LIII: 10 T2B. 20 Barbell...
by ctf_admin | Apr 4, 2016 | Daily Workout
MOB: Full body WU: 1 round down the length of the gym for each movement: Lunge walk (arms overhead, hands clasped) + Bear Crawl + Inch worm + Spiderman Crawl. R: Movements. S: Strict Shoulder Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#. WU Sets:...
by ctf_admin | Apr 3, 2016 | Daily Workout
MOB: Full body. WU: 10 front rack barbell lunges. :30 of single unders + 3 rounds of :30 of double under practice/:30 rest. 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:...
by ctf_admin | Apr 1, 2016 | Daily Workout
MOB: Full body. WU: 400m run R: Movements C: For time: Buy In: 800m run 50 HSPU 100 Wallballs 20/14 150 situps Cash Out: 800m run *You may break up the HSPU, Wallballs and Situps any way you wish. **This workout has a 30:00 CAP. LIII: 30 HSPU LII: Rx rep schemes and...
