by ctf_admin | Mar 17, 2016 | Daily Workout
MOB: Full body WU: 3 HSPU. 6 Burpees R: Movements S: Bench Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: AMRAP in 8:00 of: Ascending ladder protocol: 1...
by ctf_admin | Mar 16, 2016 | Daily Workout
MOB: Full body. WU: Run to the road at 1/2 pace, come back at 3/4 pace. Rest :30. Run to the road at 3/4 pace, come back at sprint pace R: KB snatch S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS:...
by ctf_admin | Mar 15, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Movements C: 6 rounds for time of: 15 Medball Russian Twists (Keep your heels off the ground. Right side + Left side = 1 rep) 20/14 20 Medball Situps to Throw (Keep your butt 4 feet away from wall) 20/14 400m run THIS WORKOUT HAS A 35:00...
by ctf_admin | Mar 15, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Movements C: 6 rounds for time of: 15 Medball Russian Twists (Keep your heels off the ground. Right side + Left side = 1 rep) 20/14 20 Medball Situps to Throw (Keep your butt 4 feet away from wall) 20/14 400m run THIS WORKOUT HAS A 35:00...
by ctf_admin | Mar 14, 2016 | Daily Workout
MOB: Full Body. WU: 2:00 of jump rope/single under practice. 5 pushups. 10 dips. R: Movements. S: Shoulder Press. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C:...
by ctf_admin | Mar 13, 2016 | Daily Workout
MOB: Full body WU: 5 pullups. 10 BB front squats. R: Movements. S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. WU SETS: 1×5@40%, 1×5@50%, 1×3@60%. WORK SETS: 1×3@70%, 1×3@80%, 1x max reps @90% C: 5 rounds of: Max Strict Pullups 10...
