by ctf_admin | Dec 15, 2016 | Daily Workout
MOB: Full body WU: 4 KB lunges. 8 KB swings. 400m run. S: Back Squat. 20:00 to a heavy single. C: 3 RFT of: 12 KB lunges (alternating legs) 70/53 21 AKB swings 70/53 400m run THIS WORKOUT HAS A 17:00 CAP! Option 1: 53/35 Option 2: 44/25 Option 3: Weights of choice,...
by ctf_admin | Dec 14, 2016 | Daily Workout
MOB: Full body WU: 3 dips. 6 pushups. 9 4-count mountain climbers. Review Bench Press. S: Bench Press. 17:00 to a heavy single. C: 3 rounds. 3:00 work/:60 rest of: 3 ring dips 6 pushups 9 4-count mountain climbers Option 1: Dip sub of choice Option 2: Dips and Pushup...
by ctf_admin | Dec 13, 2016 | Daily Workout
MOB: Full body WU: 3 Pullups. 3 T2B. 6 TNT situps. 400m run S: EMOM for 8:00: Max Strict Pullups in :20/:40 rest Option 1: Sub of choice C: AMRAP in 20:00 of: 6 T2B 7 TNT Situps 200m run Option 1: 3 T2B Option 2: 6 T2B at sub of choice Option 3: Subs of choice,...
by ctf_admin | Dec 12, 2016 | Daily Workout
MOB: Full body WU: 5 BB Push Press. 5 OTB burpees. S: Push Press. 17:00 to a heavy single. C: 5 RFT of: 12 S2OH at 50% of today’s 1RM 12 OTB burpees (both feet must pass over the bar at the same time) THIS WORKOUT HAS A 15:00 CAP. Option 1: Weight of choice...
by ctf_admin | Dec 11, 2016 | Daily Workout
MOB: Full body. WU: 5 BB Deadlift. 5 BB HPC. 3 rounds of :30 jump rope/double under practice, :30 rest. S: Hang Power Clean. 18:00 to a heavy single. C: AMRAP in 12:00 of: 3 Deadlifts at 60% of today’s 1RM hang power clean 30 Double Unders 6 Deadlifts 30 double...
