by ctf_admin | Feb 28, 2017 | Daily Workout
MOB: Full body WU: 10 Air Squats. 10 Sit Ups. 10 Flutter Kicks. 200m run C: For time: Buy In: 1 Mile Run 2 rounds of 50 Air Squats 50 Sit Ups 50 2 ct. flutter Kicks Cash Out: 1 mile run Option 1: 35 reps each round Option 2: 25 reps each round Option 3: Reps of...
by ctf_admin | Feb 27, 2017 | Daily Workout
MOB: Full body WU: 5 Pull Ups. 200m run. 5 BB Back Squats S: Back Squat. Warmup and begin. 2×5@70%, 2×3@80%, 1×1@90%, 1×1@95%+. This should take no more than 20:00 and your focus should be on moving these weights EXPLOSIVELY. C: 4 RFT of: 400m run...
by ctf_admin | Feb 26, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 T2B. 5 Push Ups. 5 Ring Dips. 5 BB Strict Press. S: Strict Press. 8-6-4-2-max reps. Begin at 55% of your 1RM. Add weight as necessary. 2-3 minute rests between sets. Perform the final set of max reps at 55% of your 1RM. C: For time: 15...
by ctf_admin | Feb 23, 2017 | Daily Workout
MOB: Full body WU: 5 BB Power Cleans. 5 T2B. 5 Wallballs S: Power Cleans. EMOM for 6:00 @ 50% of your 1RM. C: AMRAP in 12:00 of: 5 Power Cleans 135/95 7 T2B 9 Wall Balls 20/14 Option 1: 115/85 Option 2: Weights of choice. 3 T2B + 4 Knees to chest. Option 3: Weights of...
by ctf_admin | Feb 22, 2017 | Daily Workout
MOB: Full body WU: 2:00 of jump rope. 5 Push Press. 5 Pushups. Review HSPU and Handstand Hold. S: EMOM for 8:00: Even rounds: Max Strict HSPU in :20/:40 rest Odd rounds: Handstand hold* for :20/:40 rest C: 4 rounds for time of: 8 Push Press 95/65 16 Pushups 60 double...
by ctf_admin | Feb 21, 2017 | Daily Workout
MOB: Full body WU: Review movements. C: In Teams of 2. 2 rounds for reps and time of: 400m run Max Situps 400m run Max AKB swings 53/35 400m run Max T2B *Partner 1 runs while Partner 2 works. When Partner 1 completes the run, the teammates will switch and Partner 2...
