by ctf_admin | Mar 14, 2017 | Daily Workout
MOB: Full body mobility. WU: Review movements C: For time: 800m run :30 L-sit (accumulated) 30 Leg Lifts 45 Sit Ups 1 mile run 45 Sit Ups 30 Leg Lifts :30 L-sit (accumulated) 800m run Option 1: L-sit: one leg tucked. Option 2: L-sit: both legs tucked. Option 3: Subs...
by ctf_admin | Mar 13, 2017 | Daily Workout
MOB: Full body WU: 5 BB Back squat, 5 BB Deadlift, 5 wallball shots S: Back Squat. Warmup to 65%. 3-3-3-3-3. Rest 2-3:00 between sets. Add weight as necessary. C: AMRAP in 15:00 of: 1 Deadlift at 55% or your 1RM 10 wallballs 20/14 2 Deadlifts at 55% or your 1RM 10...
by ctf_admin | Mar 12, 2017 | Daily Workout
MOB: Full body WU: 5 Push Press. 5 Hang Power Snatch S: Push Press. 15:00 to a 1RM C: AMRAP in 15:00 of: 10 Hang Power Snatch 95/65 400m run Option 1: 6 at rx’d weights Option 2: 10 at 75/45 Option 3: Weights of choice. 200m run/walk or 400m row PWMOB: Lax ball...
by ctf_admin | Mar 9, 2017 | Daily Workout
MOB: Full body WU: 5 BB Snatch Balance. 5 BB Power Cleans. 200m run S: Snatch Balance. EMOM for 8:00. 3 reps @ 50%. This is SKILL WORK. Focus on speed dropping UNDER the bar. C: Do the following every 3:00 for 15:00: 3 Power Cleans @ 85% of 1rm 200m run Record your...
by ctf_admin | Mar 8, 2017 | Daily Workout
MOB: Full body WU: 5 BB Strict Press. 5 BB Thrusters. 4 OTBB. 2 Bar MU S:Strict Press. 2×5@70%, 2×3@80%, 1×1@90%, 1×1@95%+ C: AMRAP in 12:00 of: 3 Bar Muscle Ups 6 Thrusters 95/65 6 OTBB Option 1: 6 C2B or 6 Pendlay Rows with thruster weight Option...
