by ctf_admin | Aug 28, 2017 | Daily Workout
MOB: Full body WU: 400m run. Review movements. S: Push Jerk. 1 rep at 90% of your 1RM EMOM for 8:00. C: 4 RFT of: 10 HSPU 20 Leg raises 400m run THIS WORKOUT HAS A 17:00 CAP! Option 1: 6 HSPU Option 2: 10 HSPU at sub of choice Option 3: Subs of choice. Alternate...
by ctf_admin | Aug 27, 2017 | Daily Workout
MOB: Full body WU: 2 parking lot runs (increase speed each time, no rest between the runs). 5 BB HPC. 5 BB OHS. S: Overhead Squat. 15 minutes to find a 1RM. C: 8 rounds. Every 2 minutes perform the following: 5 Hang Power Cleans @75% of your hang power clean 1RM....
by ctf_admin | Aug 25, 2017 | Daily Workout
MOB: Full body WU: Review movements. C: Every 10:00 for 4 rounds: 800m run 10 Pwr. Snatches 135/95 10 OTBB Option 1: 115/75 Option 2: Weight of choice Option 3: AMRAP in 36:00 of: 400m run/walk + 10 power snatches at weight of choice or 10 AKB swings + 10 over the...
by ctf_admin | Aug 24, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements and warmup to them. 21-15-9 reps for time of: Deadlifts 225/155 Wallballs 20/14 C2B pullups THIS WORKOUT HAS A 20:00 CAP. Option 1: 205/135 Option 2: Deadlift weight of choice. Pullup sub of choice. Option 2: Weights of...
by ctf_admin | Aug 23, 2017 | Daily Workout
MOB: Dynamic mobilty WU: S: Ring Pushups. 5 sets. Every 2:00 perform as many ring pushups as possible. As soon as your knees hit the floor, your set is complete. Rest the remaining time. Option 1: Pushup sub of choice. C: AMRAP in 7:00 of: 7 Burpees 7 RKB swings 70/53...
