by ctf_admin | May 12, 2017 | Daily Workout
MOB: Dynamic mobility and review movements. C: 10 RFT 15 Wallballs 20/14 3 Pwr Snatch 135/95 Option 1: Power snatch weight of choice Option 2: Weights of choice. Option 3: 10 wallballs at weight of choice. 3 power snatch at weight of choice and subs of choice. PWMOB:...
by ctf_admin | May 11, 2017 | Daily Workout
MOB: Dynamic mobility WU: 200m run. 5 box jumps. 10 RKB swings. S: Close Grip Bench Press. 5×8@65%. 2-3:00 rest between efforts. WORK ON THE TECHNIQUE! C: AMRAP in 12:00 of: 5 Box Jumps* 24/20 10 RKB 70/53 200m run *Step downs HIGHLY recommended. Step up and step...
by ctf_admin | May 10, 2017 | Daily Workout
MOB: Dynamic mobility WU: 2:00 of jump rope warmup. 5 BB strict Press. 5 HSPU S: Strict Press. BASE PERCENTAGES OFF OF 90% OF YOUR 1RM + 5#. WU set: 5@40%, 5@50% 3@60% Work sets: 5@65%, 5@75%, max reps@85% Rest 2-3 minutes between sets. C: 4 rounds for time of: 75...
by ctf_admin | May 9, 2017 | Daily Workout
MOB: Dynamic Mobility WU: C: 2 rounds for time of: 100 Flutter Kicks 800m Run 60 Sit Ups 400m Run 20 Leg Raises Option 1: 75 Flutter Kicks. 40 Sit Ups. 15 Leg Raises Option 2: 400m run/walks. Reps of choice. PWMOB: Full body rollout. Advanced: None Endurance: 800m...
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...
