by ctf_admin | Jun 18, 2017 | Daily Workout
MOB: Full body WU: 5 BB Squats. 5 BB Cleans. 200m run (out slow, back fast) S: Front Squats. 3 reps EMOM for 8:00 @70% of 1RM. :05 pause at bottom of squats. C: 7 Rounds. Every 2:00 perform the following: 5 Cleans 115/85* Parking Lot Sprint** *Cleans are lifters...
by ctf_admin | Jun 16, 2017 | Daily Workout
MOB: Dynamic mobility. WU: Review movements C: Filthy Fifty: 50 Box Jumps 24/20 50 Jumping Pull Ups 50 AKB Swings 53/35 50 Lunges 50 Knees to elbows 50 Push Press 45/35 50 Sit Ups 50 Wallballs 20/14 50 Burpees 50 DU’s Option 1: 35 reps of each Option 2: 50 reps...
by ctf_admin | Jun 15, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements. 15:00 to warmup. C: Round 1: AMRAP in 3:00 at 95/65 of: 2 hang power cleans 4 front squats 2 S2OH Rest 2:00, then: Round 2: AMRAP in 3:00 at 115/75 of: 2 hang power cleans 4 front squats 2 S2OH Rest 2:00, then: Round 3:...
by ctf_admin | Jun 14, 2017 | Daily Workout
MOB: Full body WU: 5 BB Deadlifts. Review Bar MU. Take 15:00 to warmup to deadlift weight and practice bar MU skills. C: For Time: 30 Deadlifts 225/155 5 Bar Muscle Ups 20 Deadlifts 225/155 3 Muscle Ups 10 Deadlifts 225/155 1 Muscle Up THIS WORKOUT HAS A 20:00 CAP!...
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...
