by ctf_admin | Jan 7, 2016 | Daily Workout
MOB: Full body WU: 2 rounds. Walking lunge down the gym. Broad jump back up the gym. R: Movements S: Bulgarian Split Squat (using KB or DB). 5×6 (each leg). 2:00 rest between efforts. C: 21-15-9 reps for time of: Thruster 95/65 OTB Burpee THIS WORKOUT HAS A 10:00...
by ctf_admin | Jan 6, 2016 | Daily Workout
MOB: Full body WU: 5 Barbell deadlifts. 10 AKB swings. R: Bench Press. S: Bench Press. Take 15:00 to find a 10RM. C: 6 RFT of: 15 AKB swings 53/35 3 Deadlifts at 80% of your 1RM. (No tap and go. Pause and reset on the bottom of each one.) THIS WORKOUT HAS A 12:00 CAP....
by ctf_admin | Jan 5, 2016 | Daily Workout
MOB: Full body mobility. WU: 5 pullups. 5 T2B. 5 4-count mountain climbers. 200m run. R: Movements. C: AMRAP in 20:00 of: 6 pullups 7 T2B 8 4-count mountain climbers 200m run LIII: 3 pullups. 4 T2B. LII: Rx’d rep scheme at weights and subs of choice. LI: LIII...
by ctf_admin | Jan 4, 2016 | Daily Workout
MOB: 10:00 Full Body Mobility. WU: Broad jump down the length of the gym. 10 pushups. :90 of jump rope/double under practice. R: Power Snatch. Snatch High Pull (from the ground, pause at knee) S: Hang Power Snatch. 15:00 to a heavy single. GET UNDER THAT BAR! C: 4...
by ctf_admin | Jan 3, 2016 | Daily Workout
Live Your Dream: MOB: Full body WU: 5 hang power cleans. 10 barbell front squats. 10 wallballs. R: Movements S: Front Squat. WU: 50% of 1RMx10, 65%x7. Work sets: 2×10@70% of 1RM. 1x max reps at 70% of 1RM. Rest exactly 2:00 between sets. C: 5 rounds for time of:...
by ctf_admin | Jan 1, 2016 | Daily Workout
MOB: Full body. WU: Review movements C: As One Team in 25:00: Max Meters Rowed. Max Over The Box burpees 24/20. (step up and overs are fine) How much volume can you do as a class in 25:00? Team up as needed and rock it out. Coaches are there to guide, you all are...
