by ctf_admin | Apr 28, 2017 | Daily Workout
MOB: Dynamic mobility and review movements. C: For Time: 400m Run 12 Thrusters 95/65 400m Run 12 HSPU 400m Run 12 Thrusters 95/65 400m run 12 HSPU 400m Run 12 Thrusters 95/65 400m run 12 HSPU 400m run 12 Thrusters 95/65 400m run Option 1: 6 HSPU Option 2: Weight of...
by ctf_admin | Apr 28, 2017 | Daily Workout
MOB: Full body WU: Review movements. 5 dips S: Floor Press. 4×5@65% of 1RM Bench Press. 2:00 rest between efforts. C: AMRAP in 10:00 of: 2-4-6-8-10….etc Hang Snatch (power or squat) at 50% of your 1RM Squat Snatch Ring Dips Option 1: Bar Dips Option 2: Dip...
by ctf_admin | Apr 26, 2017 | Daily Workout
MOB: Full body. WU: 5 BB Strict Press. Review Bear Complex. S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM. WU: 5×40%, 5×50%, 3×60% Work Sets: 5×75%, 3×85%, max reps@95% Rest 2-3:00 between sets. C: Bear Complex. Watch Andrea...
by ctf_admin | Apr 25, 2017 | Daily Workout
MOB & WU: Dynamic mobility. Review movements. C: 8 RFT: 400m Run 25 Sit Ups 25 Air Squats THIS WORKOUT HAS A 40:00 CAP. Option 1: 15 squats. Option 2: 15 squats. 15 situps. Option 3: AMRAP in 25:00 of: Odd rounds: 400m run/walk + squats and situp reps of choice...
by ctf_admin | Apr 24, 2017 | Daily Workout
MOB: Full body WU: 5 C2B pull-ups. 5 DB snatch/each arm. 3 rounds of jump rope/double under practice. :30 work/:30 rest. Review bench press. S: Bench Press. 5×4@75%. 2:00 rest between efforts. C: AMRAP in 12:00 of: 30 DU’s 5 C2B 5 DB Snatch, right arm 50/35...
by ctf_admin | Apr 23, 2017 | Daily Workout
MOB: Dynamic mobility WU: 200m run. 5 BB front squats. 5 BB Deadlifts. Review Back Squat. S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM. WU: 5×40%, 5×50%, 3×60% Work Sets: 5×75%, 3×85%, max reps@95% Rest 2-3:00 between sets. C:...
