by ctf_admin | Feb 11, 2016 | Daily Workout
MOB: Full body WU: 5 BB hang power cleans. 5 Pushups. 5 BB G20H (from mid-shin). 5 OTB Burpee R: Muscle Up S: Muscle Up. 15:00 of practice. C: AMRAP in 4:00 of: 5 Power Cleans 135/95 10 Pushups Rest 3:00 AMRAP in 4:00 of: 5 G20H 135/95 6 OTB Burpees LIII: 115/75 LII:...
by ctf_admin | Feb 10, 2016 | Daily Workout
MOB: Full body WU: 6 Hang Power Snatches. 6 OHS. 200m run R: The Day’s Movements. S: Back Squat. WU to 65%-70% of your 1RM. 8-8-8. 2-3 minute rest between efforts. C: AMRAP in 12:00 of: 6 Hang Power Snatches 95/65 6 OHS 95/65 200m run LIII: 75/45 LII: 45/35 LI:...
by ctf_admin | Feb 9, 2016 | Daily Workout
There were some friendly call outs and desires for rematches last week. So, let’s do it! Your Team should have 4 scores at the end of the session: Max Team Double Unders/Max Team T2B/Max Team 4-count mountain climbers/Max Team Meters Rowed MOB: Full body...
by ctf_admin | Feb 8, 2016 | Daily Workout
MOB: Full body WU: 5 DL. 5 Push Jerk. 5 HSPU. R: The Day’s Movements. S: Push Jerk. WU to a medium heavy weight. 8-8-8. 2-3 minute rest between efforts. C: “Diane”. 21-15-9 reps for time of: Deadlift 225/155 HSPU THIS WORKOUT HAS A 10:00 CAP. LIII:...
by ctf_admin | Feb 7, 2016 | Daily Workout
MOB: Full body WU: 5 pullups. 5 front squats. R: Squat Clean. S: Squat Clean. 15:00 to a 1RM. C: EMOM for 12:00 of: Even Rounds: Max Pullups in :20 Odd rounds: 10 front squats 95/65 LII: 75/45. LI: Weights of choice. Subs of choice. PWMOB: Lax ball in C/S/B/Forearms....
by ctf_admin | Feb 5, 2016 | Daily Workout
MOB: Full body WU: 400m run. R: Movements C: 5 rounds of: Round 1: 2 HSPU 4 AKB swings 70/53 8 medball situps to throw 20/14 400m run Round 2: 4 HSPU 8 AKB swings 70/53 16 medball situps to throw 20/14 400m run Round 3: 6 HSPU 12 AKB swings 70/53 24 medball situps to...
