by ctf_admin | Mar 8, 2017 | Daily Workout
MOB: Full body WU: 5 BB Strict Press. 5 BB Thrusters. 4 OTBB. 2 Bar MU S:Strict Press. 2×5@70%, 2×3@80%, 1×1@90%, 1×1@95%+ C: AMRAP in 12:00 of: 3 Bar Muscle Ups 6 Thrusters 95/65 6 OTBB Option 1: 6 C2B or 6 Pendlay Rows with thruster weight Option...
by ctf_admin | Mar 7, 2017 | Daily Workout
MOB: Full body. WU: 3 Evil Wheels. 3 4-count Hello Dollies C: For time: 800m run 10 Evil Wheels 95/65 20 4ct. Hello Dollies 800m run 10 Evil Wheels 95/65 20 4ct. Hello Dollies 800m run 10 Evil Wheels 95/65 20 4ct. Hello Dollies 800m run THERE IS NO TIME CAP FOR THIS...
by ctf_admin | Mar 6, 2017 | Daily Workout
MOB: Full body WU: 5 BB Power Cleans. 5 BB Front Squat. 5 C2B S: Front Squat. 5 reps at 50% of your 1RM EMOM for 10:00. Work on SPEED, TECHNIQUE and EXPLOSIVENESS. (How long does it take you to complete 5 squats each round?) C: AMRAP in 10:00 of: 5 C2B 5 Power Cleans...
by ctf_admin | Mar 5, 2017 | Daily Workout
MOB: Full body WU: 5 snatch grip deadlifts. 5 Hang Power Snatch. :60 jump/double under practice S: Hang Power Snatch. EMOM for 8:00. 2 reps at 85% of 1RM. C: AMRAP in 12:00 of: 10 Snatch Grip Deadlifts 115/75 5 Hang Snatch 115/75 30 double unders (Snatch is lifters...
by ctf_admin | Mar 2, 2017 | Daily Workout
MOB: Full body WU: :60 jump rope. 4 pistols. 5 KB swings. 5 Barbell Bent Over Row S: Barbell Bent Over Row. Warmup to a medium or medium/heavy weight. Then: EMOM for 10:00. :15w/:45r Focus on “the pull” and “the squeeze” at the top. Shoot for...
by ctf_admin | Mar 1, 2017 | Daily Workout
MOB: Full body WU: 4 DB Snatch. 5 Burpees. 5 BB Push Press S: DB Snatch. EMOM for 8:00. 4 reps (alternating arms). Go heavy if possible. Squat or Power is fine. C: AMRAP in 2:00 10 burpees Max S2OH 95/65 Rest 2:00 AMRAP in 2:00 10 burpees Max S2OH 115/85 Rest 2:00...
