by ctf_admin | Apr 3, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 5 dips. 5 burpees. 2:00 of jump rope/double under practice. Review bench press. S: Bench Press. 20:00 to find a 1RM. C: AMRAP in 12:00 of: 30 DU’s 10 Ring Dips 10 Burpees Option 1: 5 ring dips or 10 dips at sub of choice. Option 2: 20...
by ctf_admin | Apr 2, 2017 | Daily Workout
MOB: Full body WU: 5 BB deadlifts. 5 BB back squats. 6 pull-ups. S: Back Squat. 20:00 to find a 1RM. C: AMRAP in 10:00 of: 6 Pull Ups 9 Deadlifts @40% of arm Option 1: 3 pull-ups Option 2: 6 jumping (bar 6″ below head) or band-assisted pull-ups. Option 3: Subs...
by ctf_admin | Mar 31, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements C: In teams of 2! For time and max reps: Partner A: 400m run Partner B: Max rep Med Ball Goblet Squats 20/14 switch and repeat then Partner A: 400m run Partner B: Max rep Burpees switch and repeat then Partner A: 400m run...
by ctf_admin | Mar 30, 2017 | Daily Workout
MOB: Full body. WU: 5 BB Deadlifts. 5 BB Power Cleans. Warmup to weight for workout. C: Using 85% of your Power Clean 1RM perform the following: At 0:00: 6 Deadlifts At 2:00: 3 Power Cleans At 4:00: 6 Deadlifts At 6:00: 3 Power Cleans At 8:00: 6 Deadlifts At 10:00: 3...
by ctf_admin | Mar 29, 2017 | Daily Workout
MOB: Full body WU: 3 rounds :30 of jump rope/double under practice/ :30 of rest. Review Movements. S: Tabata Pull Ups. 8 Rounds :20 work/:10 rest C:Running “Annie” 50-40-30-20-10 DU’s Sit Ups* *After completing each set of double unders + sit-ups,...
