by ctf_admin | Jun 4, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 3 hang squat cleans. 6 wallballs. 9 Pushups. S: Front Squat. 20 min 1RM C: 3 RFT of 21 Wallballs 20/14 14 Push Ups 7 Squat Cleans 135/95 THIS WORKOUT HAS A 14:00 CAP. Option 1: Squat Cleans 115/75 Option 2: Weights of choice, 1 abmat on...
by ctf_admin | Jun 2, 2017 | Daily Workout
MOB: Full body WU: Review movements C: 8 RFT 3 Thrusters 155/105 400m run Option 1: 135/95 Option 2: Weight of choice Option 3: Weight of choice, subs of choice PWMOB: Full body rollout Advanced: 185/135 Endurance: 115/75. Run 400m on the odd rounds and 800m on the...
by ctf_admin | Jun 1, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 200m run. 5 OTBB. 5 BB Floor press S: Bench Press. 20 Minutes to find a 1RM. C: AMRAP in 12:00 of: 6 Floor Press @50% of today’s 1RM 9 OTBB (both feet must pass over the bar at the same time) 200m run Option 1: Floor Press at 40% Option...
by ctf_admin | May 31, 2017 | Daily Workout
MOB: Full body mobility WU: 5 BB strict press. 5 RKB. 5 T2B S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5# 5@40%, 5@50%, 5@60% C: AMRAP in 10:00 of: Ascending ladder by 2’s 2 RKB 70/53 2 T2B 4 RKB 70/53 4 T2B 6 RKB 70/53 6 T2B 8,8; 10,10;...
by ctf_admin | May 30, 2017 | Daily Workout
MOB: Dynamic mobility WU: 400m run. 10 Sit Ups. Gym Length Farmers Carry up/down gym. C: 4 RFT: 800m run 35 Sit Ups 200m Farmers Carry 53/35 (only 1 KB per person) Option 1: 44/25 Option 2: Weight of choice. Option 3: Alternate between 800m and 400m. Weight of choice....
by ctf_admin | May 29, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 OHS. 5 Bent over row. S: Back Squat. 25 Minutes to find a 1RM. C: 21-15-9 reps for time of: OHS 95/65 Bent Over Rows 95/65 THIS WORKOUT HAS A 10:00 CAP! Option 1: 75/55 Option 2: Weights of choice Option 3: Weight of choice, subs of...
