by ctf_admin | May 28, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 BB DL. 5 BB HPC. 2:00 of jump rope/double under practice S: Hang Power Clean. 10×1@90%1RM. Take a 2:00 rest between efforts.* * If you did “Murph” on Saturday and are still feeling a little banged up, perform the following:...
by ctf_admin | May 25, 2017 | Daily Workout
MOB: Dynamic mobility WU: 400m run. Review movements S: Close Grip Bench Press. 5×3@85%. 2-3 minute rest between efforts. C: 5 RFT of: 10 Alt Leg Step Ups 24/20 400m Run THIS WORKOUT HAS A 20:00 CAP! Option 1: Height of choice PWMOB: Full body rollout. Advanced:...
by ctf_admin | May 24, 2017 | Daily Workout
MOB: Full body WU: 2:00 of jump rope. 5 T2B. S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, max reps@95% (2-3 minute rest between sets) C: EMOM for 10:00 of: 30 DU’s 10 T2B Option 1: 6...
by ctf_admin | May 23, 2017 | Daily Workout
MOB: Dynamic mobility. WU: Review movements. C: Perform the following for time: Part I: 800m run 5 Rounds 5 Push Ups 10 Sit Ups 15 Hello Dollys Part II: 800m Run 5 Rounds 5 Push Ups 10 Leg Raises 15 TNT Sit Ups Part III: 800m Run THIS WORKOUT HAS A 40:00 CAP! Option...
by ctf_admin | May 22, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 BB back squats. 5 BB deadlifts. 5 ring dips S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, max reps@95% (2-3 minute rest between sets) C: AMRAP in 10:00 of: 5...
by ctf_admin | May 21, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 200m run. Review hang power clean and power snatch S: Hang Power Clean. 6×2@80%. Rest 2:00 between sets. C: 7 rounds. Every 2:00 perform the following: 5 Pwr Snatch 75/55 Parking Lot Sprint. (From the front door to the first white...
