by ctf_admin | Mar 23, 2017 | Daily Workout
MOB: Full body WU: Review movements S: Ring Push Ups. 5-5-5-5-5. Rest :90 between sets. All are encouraged to attempt this. Scaling Option: Lower yourself as low as you can (legs straight, hips and shoulders staying in alignment) and press out. C: 5 rounds: AMRAP in...
by ctf_admin | Mar 22, 2017 | Daily Workout
MOB: Full body WU: 3 rounds: :30 of double under practice/:30 rest. 5 Push Press. 5 Hang Snatch. S: Push Press. EMOM for 7:00. 2 reps at 75% of 1RM. Work on SPEED AND TECHNIQUE! C: AMRAP in 10:00 of: 30 Double Unders 10 Hang Snatch 75/55 (Squat or Power Snatch okay)...
by ctf_admin | Mar 21, 2017 | Daily Workout
MOB: Full body. WU: Review movements. Find weights. C: With a 25:00 running clock complete the following: Run 2 miles then AMRAP in the remaining time of: 6 Hang Power Cleans 135/95 4 Front Squat 135/95 2 S2OH 135/95 Option 1: Weight of choice Option 2: Run, run/walk...
by ctf_admin | Mar 20, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 5 BB Deadlifts. 10 KB swings. 400m run. S: Deadlift. 2 reps. EMOM for 10:00 at 65% of your 1RM. FOCUS ON SPEED AND TECHNIQUE! C: 8 rounds for time of: 20 KB swings 53/35 (Russian or American style is fine) Parking lot sprint (out front door-...
by ctf_admin | Mar 19, 2017 | Daily Workout
MOB: Full body WU: 5 BB Strict Press. 5 BB Thrusters. 5 Pullups. 800m run. S: Strict Press. 15 min to find a 1 rep max C: “Running Jackie” For time: 800m run 50 Thrusters 45/35 30 Pull Ups THIS WORKOUT HAS A 12:00 CAP! Option 1: 20 pullups. Option 2: 35...
by ctf_admin | Mar 16, 2017 | Daily Workout
MOB: Full body WU: 5 HSPU. 5 Pushups. 3 rounds of :30 jump rope/double under practice/:30 rest. Review weighted pull-up. S: Weighted Strict Pull Ups. 15:00 to find a 1RM. Use the weight belt, wear a weight vest, hold a dumbbell between knees, etc. Option 1: Pull-up...
