by ctf_admin | Jan 14, 2016 | Daily Workout
MOB: Full body WU: 3 hang power cleans. 6 S2OH. 9 box jumps. R: Movements S: Bulgarian Split Squat. 5×8 (8 reps per leg). 2:00 rest C: 3 rounds. 3:00 of work/:60 rest 3 Hang power cleans 155/105 6 S2OH 155/105 9 Box Jumps 24/20 (step up/step down recommended)...
by ctf_admin | Jan 13, 2016 | Daily Workout
MOB: Full body WU: 2 rounds. Broad jump down the gym + spiderman crawl back up the gym. R: Movements S: Bench Press. 15:00 to a 3RM. C: AMRAP in 8:00 of: 6 deadlifts @65% of your 1RM (Do NOT tap and go. Pause and reset on each rep.) 12 AKB swings 70/53 LIII: 8 AKB...
by ctf_admin | Jan 12, 2016 | Daily Workout
MOB: Full body WU: 5 strict pullups. 5 thrusters. 400m run. R: Movements. C: For time. 60 strict pullups 60 thrusters 95/65 60 evil wheels 96/65 1 mile run *Break this up however you wish. LIII: 45 reps of each movement at rx’d. LII: 60 reps at subs and weights...
by ctf_admin | Jan 11, 2016 | Daily Workout
MOB: Full body. WU: 2:00 of jump rope. R: Hang power snatch. Snatch grip high pull. S: Hang power snatch. 15:00 to a heavy single. C: 10 rounds for time of: 3 snatch grip high pull at 105% of today’s HPS 1RM. 12 pushups 21 double unders THIS WORKOUT HAS A 15:00...
by ctf_admin | Jan 10, 2016 | Daily Workout
MOB: Full body. WU: 8 front squats. 6 T2B. 9 wallballs. R: Power Clean. S: Front Squat. 1 set of 50% for 8 reps, 1×65% for 5, 2×75% for 8. 1×75% for max reps. C: AMRAP in 10:00 of: 1 Power Clean at 90% of your 1RM. 6 T2B 9 Wallballs 20/14 LIII: 3 T2B. 6...
by ctf_admin | Jan 8, 2016 | Daily Workout
MOB: Full body WU: 400m run. R: Movements. C: 6 rounds for time of: 800m run 20 medball russian twists 20/14 (right side + left side = 1 rep) 10 C2B pullups 5 Strict HSPU LIII: 5 C2B pullups or 10 pullups. 2 strict HSPU. LII: Weights of choice and subs of choice. (3...
