by ctf_admin | Jun 11, 2017 | Daily Workout
MOB: Full body mobility WU: 400m run. 5 BB front squats. 10 bb hang power cleans. S: Front Squats. 5 front squats EMOM for 10:00 at 55% of last week’s 1RM. :05 pause at bottom of squat.Barbell shall be taken from the floor on each set. You may squat clean the...
by ctf_admin | Jun 9, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements C: 8 rounds of :20 work/:10 at each station Calorie Row Pull Ups Push Ups Sit Ups Air Squats You must complete all 8 rounds at one station before moving on to the next station. :60 rest between stations. Option 1: Subs of...
by ctf_admin | Jun 8, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 2:00 of jump rope/double under practice. 5 RKB. 5 Burpees. CI: EMOM for 8:00 of :30 of double unders/:30 rest CII: 6 RFT of: 10 RKB swings 70/53 10 burpees THIS WORKOUT HAS A 14:00 CAP! Option 1: 7 Reps RKB and 7 burpees at rx’d weight...
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:...
