by ctf_admin | Jul 2, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 5 BB Squat Cleans. 6 BB Ft. Rack Lunges. 400m run S: Squat Clean. 15 minutes to find a 1RM. C: 4 RFT of: 12 Front Rack Lunges (alternating legs) 115/75 400m run THIS WORKOUT HAS AN 18:00 CAP. Option 1: 95/65 Option 2: 75/45 Option 3: Weight...
by ctf_admin | Jun 30, 2017 | Daily Workout
MOB: Dyamic mobility. WU: 400m run. Review movements C: “1776” 7 rounds for time of: 400m run 17 squats 7 wall ball shots (weights of choice) 6 Pushups Option 1: Pushup sub of choice. Option 2: 200m run/walks okay. Subs of choice. Option 3: Do 7 burpees per round...
by ctf_admin | Jun 29, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements and warmup to weight C: AMRAP in 5:00 of: 9 Deadlifts 155/105 6 Hang Cleans 3 S2OH Rest 3:00 AMRAP in 5:00 of: 9 Deadlifts 135/85 6 Hang Cleans 3 S2OH Rest 3:00 AMRAP in 5:00 of: 9 Deadlifts 115/75 6 Hang Cleans 3 S2OH Option...
by ctf_admin | Jun 28, 2017 | Daily Workout
MOB: Full body WU: 3 pause box jumps. 5 burpees. 5 pullups. S: Pause Box Jumps 24/20. 5×3 w/10sec pause in the bottom. Work on positioning in the bottom and exploding out of the hole. Option 1: Heights of choice. C: 20 RFT: 5 Burpees 5 Pull Ups THIS WORKOUT HAS A...
by ctf_admin | Jun 27, 2017 | Daily Workout
MOB: Dynamic mobility WU: 200m run. 10 situps. 15 air squats. C: For Time 1 Mile Run 50 Sit Ups 50 Air Squats 1 Mile Run 50 Sit Ups 50 Air Squats 1 Mile Run THIS WORKOUT HAS A 45:00 CAP. Option 1: 35 Reps Option 2: 800m run in the middle. Option 3: 800m run/walk, 1...
by ctf_admin | Jun 26, 2017 | Daily Workout
MOB: Dynamic Mobility. WU: 5 BB Power Snatch. 2:00 Jump Rope/Double Under practice S: 1 Power Snatch EMOM for 10:00 at 90% of your 1RM. C: 4 RFT: 400m Run 50 DU’s 10 Hang Pwr Snatch 75/55 THIS WORKOUT HAS AN 18:00 CAP. Option 1: 35 Double Unders Option 2: 15...
