by ctf_admin | May 8, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 400m run. 6 BB front rack lunges S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10# WU: 5@40%, 5@50%, 3@60% Work sets: 5@65%, 5@75%, max reps@85% 2:00-3:00 rests between work sets C: Minutes 0-4 400m run Max Alt Front Rack...
by ctf_admin | May 7, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 200m run. Slow jog out, fast run back. 5 BB Hang Power Cleans. S: Hang Power Clean. 5×4@60% of your power clean 1RM. Rest 2:00 between sets. C: 3 rounds: 4:00 of work/2:00 rest. 6 Pull Ups 3 hang cleans* @50% of power clean 1RM Parking...
by ctf_admin | May 5, 2017 | Daily Workout
MOB: Dynamic Mobility. WU: 200m run. 5 BB hang power snatch. 10 air squats. C: Partner Workout! AMRAP in 25:00 of: 200m run 10 Hang Power Snatch 75/55 30 Air Squats Partners Alternate Rounds. Go hard, rest is built in! Option 1: Weight of choice. Option 2: Weight of...
by ctf_admin | May 4, 2017 | Daily Workout
MOB: Full body WU: 200m run. 3 barbell hang squat cleans. 3 barbell squat cleans starting at mid-shin. 4 OTB burpees. Review Close Grip Bench Press. S: Close Grip Bench Press. 5×10@40% of your Bench Press 1RM. 2-3:00 rest between efforts. C: 5 RFT of: 6 Squat...
by ctf_admin | May 3, 2017 | Daily Workout
MOB: Full body WU: 200m run. 10 wall ball shots. Review strict shoulder press. S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM. 5@40%, 5@50%, 5@60%. Rest 2-3:00 between sets. Move with speed, technique and power. C: 10-9-8-7-6-5-4-3-2-1 reps for time of:...
