by ctf_admin | Dec 28, 2016 | Daily Workout
MOB: Full body WU: 6 dips. 6 Burpees. Bench Press Review S: Bench Press. Take 15:00 to find a 5RM. Then: 1 round of Max Bench Press at 75% of your 5RM. C: AMRAP in 10:00 of: 12 ring dips 12 burpees Option 1: 4 dips Option 2: 12 dips at sub of choice Option 3: Reps of...
by ctf_admin | Dec 27, 2016 | Daily Workout
MOB: Full body. WU: Review Movements 2 rounds for time of: 800m run 1:00 of L-hang (accumulated) 800m run 1:00 of hollow rock (accumulated) 800m run 1:00 of max evil wheels 95/65 Post total time and total number of evil wheels. Option 1: Subs of choice. Option 2: 400m...
by ctf_admin | Dec 26, 2016 | Daily Workout
MOB: Full body WU: 3 rounds: :30 jump rope/double under practice and :30 rest. Review movements and find weights and subs. C: AMRAP in 20:00 of: 6 Shoulder to Overhead 185/135 12 Deadlifts 185/135 30 Double Unders Option 1: Weight of choice Option 2: Weight of choice....
by ctf_admin | Dec 25, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope. 5 BB hang power cleans. 5 C2B pull-ups. S: Hang Power Clean: 17:00 to a heavy single. C: 21-15-9 reps for time of: Hang Power Cleans at 60% of today’s 1RM C2B Pullups. THIS WORKOUT HAS A 10:00 CAP. Option 1: 15-12-9 at...
by ctf_admin | Dec 23, 2016 | Daily Workout
MOB: 6 minute Dynamic Mobility with Coach. REVIEW: Get barbell and stations sorted out. C: For time: 12 Days of Christmas* 1 200m run 2 Power Cleans 155/105 3 OTB burpees (both feet over the bar at the same time) 4 Back Squats 155/105 5 Deadlifts 155/105 6 Pushups 7...
