by ctf_admin | Apr 18, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 400m run. Review movements. C: 4 RFT 800m run 15 Pull Ups 30 Sit Ups 45 Air Squats THIS WORKOUT HAS A 40:00 CAP Option 1: 10 pullups Option 2: 15 pull-ups at subs of choice Option 3: 10 pull-ups at subs of choice. 20 sit-ups. 30 air squats....
by ctf_admin | Apr 17, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 6 box jumps. 400m run. Review Bench Press. S: Bench Press. 5×5@70% of your 1RM. 2:00 rest between efforts. C: 4 RFT of: 10 Box Jumps* 30/24 400m Run THIS WORKOUT HAS A 16:00 CAP! *Step up/step downs recommended. Option 1: 6 box jumps at...
by ctf_admin | Apr 16, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements S: Back Squat. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM. Warmup Sets: 5@40%, 5@50%, 3@60% Work Sets: 5@70%, 5@80%, max reps@90% C: 5 rounds for total volume moved at the following complex: 6 Deadlifts 6 Bent Over Rows 6 Hang...
by ctf_admin | Apr 14, 2017 | Daily Workout
MOB: Full body. WU: Review movements C: “The KB Mile” 8 RFT: 20 AKB Swings 53/35 200m run W/KB Option 1: 15 AKB swings Option 2: Weight of choice Option 3: Weight of choice, AKB or RKB swing, run/walk without KB PWMOB: Full body rollout Advanced: Wear a...
by ctf_admin | Apr 13, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 pullups. 5 BB power cleans. Review Floor Press. S: Floor Press. 4×6@50% of your bench press 1RM. Move the weight EXPLOSIVELY. 2-3 minute rest between sets. C: AMRAP in 10:00 of: 1 Clean (squat or power) at 90% of your Power Clean 1RM 3...
