by ctf_admin | Jan 28, 2016 | Daily Workout
IT’S FOURTH FRIDAYYYY!!! MOB: Full body mobility WU: 5 HPC. 5 S2OH. 5 T2B. R: Movements CI: AMRAP in 6:00 of: 6 Hang Power Cleans 115/75 6 S2OH 115/75 6 OTB Burpees (both feet over the bar at the same time) Rest EXACTLY 3:00. CII: AMRAP in 7:00 of: 7 T2B 7...
by ctf_admin | Jan 27, 2016 | Daily Workout
MOB: Full body mobility WU: 1:00 of jump rope. Rest :30. 3 rounds of :30 double under practice/:30 rest R: Deadlift. Strict Shoulder Press. S: Strict Shoulder Press. 3 rounds. :30 work/2:30 rest @65% of your 1RM. C: For time: 21 Deadlifts at 40% of your 1RM. 100...
by ctf_admin | Jan 26, 2016 | Daily Workout
MOB: Full body. WU: 6 medball russian twists (right side + left side = 1 rep) 400m run. R: Medball Russian Twist C: AMRAP in 20:00 of: 20 medball russian twists 20/14 400m run LIII: 15 reps at rx’d. LII: 20 reps at weight of choice. LI: AMRAP in 20:00 of: 10...
by ctf_admin | Jan 25, 2016 | Daily Workout
MOB: Full body mobility WU: 5 dips. 5 pullups. 5 push press. R: Snatch Balance. S: Snatch Balance. 15:00 to a 1RM. C: For time: 60 ring dips 60 pullups 60 push press 45/35 Break these movements and reps up however you wish. THIS WORKOUT HAS A 12:00 CAP. LII: 45 reps...
by ctf_admin | Jan 24, 2016 | Daily Workout
MOB: Full body WU: 6 KB TGU (3 each arm) + 12 KB snatch (6 each arm) R: Movements S: Front Squat. 3×5 at 65%. Work on SPEED and TECHNIQUE! C: 2 rounds for reps of: 3:00 Max KB TGU (Alternate arms every 3 reps): 53/35 Rest :60 3:00 Max KB Snatch (Alternate arms...
by ctf_admin | Jan 22, 2016 | Daily Workout
MOB: Full body WU: 400m run R: Set up stations C: “Conviction” For time: 30 Back Squat 155/105 1 mile run 30 Power Cleans 155/105 1 mile run 30 Burpee Pullups LIII: 135/95 LII: 115/75. 20 burpee pullups OR 30 burpees + 30 bent over rows at squat and power...
