by ctf_admin | May 19, 2017 | Daily Workout
MOB: Dynamic mobility. Review Movements. C: “Fight Gone Bad” 3 Rounds for total reps. 1 Minute each station. On call of “rotate” move to the next station. No rest between stations. Wallballs 20/14 SDHP 75/55 Box Jumps 20″ (step up/step...
by ctf_admin | May 18, 2017 | Daily Workout
MOB: Full body WU: 400m run. Review movements. S: Close Grip Bench Press. 5×5@75% C: Part A: EMOM for 8:00: :20 work / :40 rest Calorie Row REST EXACTLY 3:00. THEN: Part B: EMOM for 8:00: 3 Deadlifts @80% 1RM Option 1: 65% of 1RM Option 2: Weight of choice PWMOB:...
by ctf_admin | May 17, 2017 | Daily Workout
MOB: Dynamic Mobility WU: 200m run. 5 strict Press. 5 Push Press. 5 Burpees. S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 3@70%, 3@80%, max reps@90% (2-3 minute rest between sets) C: 6 RFT of: 200m run...
by ctf_admin | May 16, 2017 | Daily Workout
MOB: Dynamic mobility. 400m run. Review movements. C: For time: Buy In: 1 mile run 5 Rounds 10 Evil Wheels 95/65 20 Sit Ups Cash Out: 1 mile run THIS WORKOUT HAS A 35:00 CAP. Option 1: 6 evil wheels Option 2: :30 hollow body hold Option 3: 800m run/walks. Subs of...
by ctf_admin | May 15, 2017 | Daily Workout
MOB: Full body WU: 2:00 of jump rope/double under practice. 5 BB front squats. 5 BB back squats. S: Back Squats. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 3@70%, 3@80%, max reps@90% (2-3 minute rest between sets) C:...
by ctf_admin | May 14, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 200m run. 4 C2B pull-ups. 10 pushups. Review Hang Power Clean. S: Hang Power Clean. 5×3@70% of your power clean 1RM. Rest 2:00 between efforts. C: 12:00 Ascending ladder by 2’s. 2 C2B 4 Push Ups 200m run 4,6,200m; 6,8,200m;...
