by ctf_admin | Dec 10, 2015 | Daily Workout
MOB: Full body WU: 6 BB front Squats. 200m run. R: Power Clean S: Power Clean. 15:00 to a heavy single. C: AMRAP in 12:00 of: 5 Power Cleans at 70% of today’s 1RM 6 Front Squats 200m run LI: Weight of choice. PWMOB: Pigeon Pose. Couch Stretch. Stretch...
by ctf_admin | Dec 9, 2015 | Daily Workout
MOB: Full body. WU: 5 OHS. 5 Hang Power Snatches. 5 OTB burpee. R: Movements S: OHS. 15:00 to a 3RM. C: 21-15-9 reps for time of: Power Snatch 95/65 OTB burpee (both feet over the bar at the same time) THIS WORKOUT HAS A 10:00 CAP. LIII: 15-12-9 at rx’d LII:...
by ctf_admin | Dec 8, 2015 | Daily Workout
MOB: Full body mobility WU: 400m run. R: Movements C: 6 rounds for reps and time of: Max strict pullups in :60 Max Evil Wheels in 2:00 95/65 400m run LII: Pullup sub of choice. LI: Subs of choice. 200m run/walk okay. PWMOB: Full body rollout. Chisel: Same Advanced:...
by ctf_admin | Dec 7, 2015 | Daily Workout
MOB: Full body WU: 15 pushups. 2:00 of jump rope/double under practice R: HSPU. S: HSPU. EMOM FOR 10:00 of 4 strict HSPU + 2 Kipping HSPU LIII: 4 strict HSPU off of 1 or 2 abmats LII: 2 wall walks + :05 Handstand hold at the top of each wall walk in a tight, hollow...
by ctf_admin | Dec 5, 2015 | Daily Workout
MOB: Full body mobility WU: 10 wallballs. 200m run. R: RDL S: Romanian Deadlift (RDL). 8-8-8-8-8. Rest 2:00 between efforts. C: 5 rounds for splits of: 25 wallballs 20/14 200m sprint Rest :60 Record split times to board. LIII: 15 wallballs at rx’d. LII: 25...
by ctf_admin | Dec 4, 2015 | Daily Workout
MOB: Full body WU: Review movements C: “Barbara” 5 rounds for time of: 20 Pullups 30 Pushups 40 Situps 50 Air Squats Rest 2:00 between rounds LIII: 10 pullups. 20 Pushups. 30 situps. 40 squats. LII: LIII rep scheme at subs of choice LI: 10 ring rows. 15 DB...
