by ctf_admin | Jun 7, 2017 | Daily Workout
MOB: Full body mobility. WU: 5 Box Jumps. 5 BB Thrusters. 200m run S: 8 EMOM. 5 Box Jumps 24/20. Work on EXPLOSIVENESS C: 10-9-8-7-6-5-4-3-2-1 reps for time of: Thrusters 95/65 200m run THIS WORKOUT HAS A 22:00 CAP. Option 1: 9-8-7-6-5-4-3-2-1 at rx’d at...
by ctf_admin | Jun 6, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 200m run. 5 Russian Twists. 10 sit-ups C: For Time 800m Run 30 2ct. Russian Twists 20/14 35 Sit Ups 1 MIle Run 35 Sit Ups 30 2ct. Russian Twists 20/14 800m run THIS WORKOUT HAS A 40:00 CAP. Option 1: Weight of choice. Option 2: Weight of...
by ctf_admin | Jun 5, 2017 | Daily Workout
MOB: Full body WU: 5 BB Hang Power Snatch. 5 Pullups. 5 burpees S: Hang Power Snatch. Take 20 min to find a 1RM C: 5 RFT of: 6 Hang Power Snatch @55% of today’s 1RM 6 Pull Ups 6 Burpees Option 1: Pull up sub of choice. Option 2: Weights and subs of choice PWMOB:...
by ctf_admin | Jun 4, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 3 hang squat cleans. 6 wallballs. 9 Pushups. S: Front Squat. 20 min 1RM C: 3 RFT of 21 Wallballs 20/14 14 Push Ups 7 Squat Cleans 135/95 THIS WORKOUT HAS A 14:00 CAP. Option 1: Squat Cleans 115/75 Option 2: Weights of choice, 1 abmat on...
by ctf_admin | Jun 2, 2017 | Daily Workout
MOB: Full body WU: Review movements C: 8 RFT 3 Thrusters 155/105 400m run Option 1: 135/95 Option 2: Weight of choice Option 3: Weight of choice, subs of choice PWMOB: Full body rollout Advanced: 185/135 Endurance: 115/75. Run 400m on the odd rounds and 800m on the...
