by ctf_admin | Jun 13, 2017 | Daily Workout
MOB: Dynamic mobility. WU: Review movements C: For time: 1 Mile Run 5 rounds of: 5 HSPU 10 Sit Ups 15 Hello Dollys 800m Run 5 rounds of: 5 HSPU 10 TNT Sit Ups 15 2ct. Flutter Kicks 1 Mile Run THIS WORKOUT HAS A 40:00 CAP! Option 1: HSPU sub of choice Option 2: Subs of...
by ctf_admin | Jun 12, 2017 | Daily Workout
MOB: Dynamic mobility WU: 15 hand release pushups. 10 air squats. 5 C2B pull-ups. Review Hang Power Snatch and warmup to starting weight. S: Hang Power Snatches. 2 reps EMOM for 8:00 at 80% of your 1RM. C: AMRAP in 14:00 of 15 hand release pushups 10 air squats 5 C2B...
by ctf_admin | Jun 11, 2017 | Daily Workout
MOB: Full body mobility WU: 400m run. 5 BB front squats. 10 bb hang power cleans. S: Front Squats. 5 front squats EMOM for 10:00 at 55% of last week’s 1RM. :05 pause at bottom of squat.Barbell shall be taken from the floor on each set. You may squat clean the...
by ctf_admin | Jun 9, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements C: 8 rounds of :20 work/:10 at each station Calorie Row Pull Ups Push Ups Sit Ups Air Squats You must complete all 8 rounds at one station before moving on to the next station. :60 rest between stations. Option 1: Subs of...
by ctf_admin | Jun 8, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 2:00 of jump rope/double under practice. 5 RKB. 5 Burpees. CI: EMOM for 8:00 of :30 of double unders/:30 rest CII: 6 RFT of: 10 RKB swings 70/53 10 burpees THIS WORKOUT HAS A 14:00 CAP! Option 1: 7 Reps RKB and 7 burpees at rx’d weight...
