by ctf_admin | Apr 14, 2017 | Daily Workout
MOB: Full body. WU: Review movements C: “The KB Mile” 8 RFT: 20 AKB Swings 53/35 200m run W/KB Option 1: 15 AKB swings Option 2: Weight of choice Option 3: Weight of choice, AKB or RKB swing, run/walk without KB PWMOB: Full body rollout Advanced: Wear a...
by ctf_admin | Apr 13, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 pullups. 5 BB power cleans. Review Floor Press. S: Floor Press. 4×6@50% of your bench press 1RM. Move the weight EXPLOSIVELY. 2-3 minute rest between sets. C: AMRAP in 10:00 of: 1 Clean (squat or power) at 90% of your Power Clean 1RM 3...
by ctf_admin | Apr 12, 2017 | Daily Workout
MOB: Full body WU: 5 BB strict press. 5 BB Thrusters. 200m run S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM AND BEGIN. WU sets: 5@40%, 5@50%, 3@60% Work sets: 5@65%, 5@75%, max reps@85% (2-3 minute rest between efforts on work sets) C: AMRAP in 12:00...
by ctf_admin | Apr 11, 2017 | Daily Workout
MOB: Dynamic Mobility. WU: Review Movements C: For time: Buy In: 1 mile run 10 rounds of: 5 leg lifts 10 hello dolly’s (keep your legs roughly 6″ from the floor and keep your head and shoulders off the ground) 10 situps Cash Out: 1 mile run THIS WORKOUT...
