by ctf_admin | Dec 3, 2015 | Daily Workout
MOB: Full body WU: 400m run. R: Review movements S: Power Clean. 15 minutes to a heavy single. C: AMRAP in 12:00 of: 3 Power Cleans at 55% of today’s heavy single. 6 Front Rack Lunges (at same weight) 400m run LII: Weight of choice. LI: Hang Power Cleans okay....
by ctf_admin | Dec 2, 2015 | Daily Workout
MOB: Full body. WU: 5 OHS + 5 snatch grip deadlift + 5 hang squat snatch R: Movements S: OHS. 15 minutes to find a 5RM. C: EMOM for 10:00 of: 2 snatch grip deadlift 3 hang squat snatch LI: 3 hang power snatch + OHS PWMOB: Lax ball in C/S/B/Glutes. Stretch hamstrings....
by ctf_admin | Dec 1, 2015 | Daily Workout
MOB: Full body WU: 200m run. R: Review Movements C: AMRAP in 25:00 of: 4 strict pullups 6 T2B 8 Medball Russian Twist Situps (tapping each side is 1) 20/14 Run 200m LIII: 1 pullup. 4 T2B. LII: 2 jumping pullups. Subs of choice. LI: 4 ring rows. 6 situps. 8 medball...
by ctf_admin | Nov 30, 2015 | Daily Workout
MOB: Full body WU: 5 push press. 2:00 of jump rope/double under practice R: HSPU. S: HSPU. EMOM FOR 10:00 of 3 strict HSPU + 2 Kipping HSPU LIII: 3 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 | Nov 29, 2015 | Daily Workout
MOB: Full body mobility. WU: 5 RDL. 5 Front Squat. 5 OTB burpee R: Movements S: Romanian Deadlift (RDL). 10-10-10-10-10. WU to a medium weight and begin. 2:00 rest between efforts. C: 5 rounds for time of: 6 front squats at 60% of your 1RM 12 OTB burpees LIII: 4 front...
by ctf_admin | Nov 27, 2015 | Daily Workout
Make sure you check the holiday schedule! MOB: Full body mobility. WU: Review movements. C: “Murph” 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run *Break pull-ups, pushups and air squats any way you wish.* LIII: 60 pullups. 120 pushups. 300...
