by ctf_admin | Dec 22, 2016 | Daily Workout
MOB: Full body WU: 5 BB deadlifts. 200m run S: Back Squat. 20:00 to a heavy single. C: 5 rounds for splits of: 5 deadlifts at 70% of your 1RM 200m run Rest :60 Option 1: Weight of choice. Option 2: Weight of choice and subs of choice. PWMOB: Stretch hamstrings. Full...
by ctf_admin | Dec 21, 2016 | Daily Workout
MOB: Full body WU: 5 dips. 6 pushups. 7 burpees. S: Bench Press. 17:00 to a 5RM. C: 10 RFT of: 5 ring dips 6 Pushups 7 Burpees THIS WORKOUT HAS A 15:00 CAP. Option 1: 8 RFT at RX’d. Option 2: 10 rounds at subs of choice. Option 3: 8 rounds at subs of choice....
by ctf_admin | Dec 20, 2016 | Daily Workout
MOB: Full body WU: 3 pull-ups. 4 evil wheels. 400m run. S: EMOM for 8:00: Max Strict Pullups in :20/:40 rest Option 1: Sub of choice C: AMRAP in 25:00 of: 10 evil wheels 95/65 400m run Option 1: :30 plank hold Option 2: :30 plank hold. 200m runs or 500m rows....
by ctf_admin | Dec 19, 2016 | Daily Workout
MOB: Full body WU: 400m run S: S2OH. 17:00 to a 1RM. C: 30 G2OH at 60% of today’s 1RM. THIS WORKOUT HAS AN 8:00 CAP. Option 1: Weight of choice. Option 2: Weight of choice from the hang. Option 3: Weight of choice, subs of choice. PWMOB: Stretch hip flexors,...
by ctf_admin | Dec 18, 2016 | Daily Workout
MOB: Full body. WU: 3 rounds of :30 double under practices/:30 rest. Find starting weight for HPC. S: Hang Power Clean. 2 reps EMOM for 15:00. Add or subtract weight as you go. C: AMRAP in 11:00 of: 15 squats 30 double unders Option 1: 20 double unders Option 2: 10...
