by ctf_admin | Jan 30, 2017 | Daily Workout
MOB: Full Body WU: 5 HSPU. 10 Mtn Climbers. :60 jump rope S: Ring Dips. EMOM for 8:00. :15w/:45r C: AMRAP in 14:00 of: 10 HSPU 20 2Ct. Mtn. Climbers 40 Double Unders Option 1: 5 HSPU Option 2: Subs of choice for HSPU. Option 3: Subs of choice for HSPU and :40 DU...
by ctf_admin | Jan 29, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Power Cleans. 5 BB Ft. Squat. 200m run S: Back Squat. 5×5 @65% 1RM. Start the clock. Begin a set at 0:00, 2:00, 4:00, 6:00 and 8:00 marks. Focus on TECHNIQUE and SPEED out of the bottom! C: AMRAP in 12:00 of: 5 Power Cleans 115/75 10 Front...
by ctf_admin | Jan 27, 2017 | Daily Workout
MOB: Full body WU: Review movements For Time: In Teams of 3. Row 500 cal. P1 Rows P2 15 Wall Balls 20/14 P3 200m Run Switch on rower when P2 & P3 are done. Rotate accordingly until calories are met. Option 1: 400 cal Row. Weight of choice. Option 2: Add a fourth...
by ctf_admin | Jan 26, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 pull ups. 5 burpees. 5 KB swings. 5 TNT sit ups I: AMRAP in 10:00 of: 8 Pull Ups 200m run ** Rest 4 Minutes** AMRAP in 10:00 of: 1 Burpee 2 KB Swings 53/35 3 TNT Sit Ups 2,4,6. 3,6,9. 4,8,12. 5,10,15. 6,12,18. 7,14,21… how far can...
by ctf_admin | Jan 25, 2017 | Daily Workout
MOB: Full body WU: 5 BB Squat cleans. 5 BB DL’s. 5 Wall balls S: Squat Cleans. 3-3-3-3-3. Start at 65% of your 1RM. Touch and go. Rest 3 minutes between sets. C: AMRAP in 15:00 of: 1 Deadlift at 55% or your 1RM 10 wallballs 20/14 2 Deadlifts at 55% or your 1RM...
by ctf_admin | Jan 24, 2017 | Daily Workout
MOB: Full body WU: 5 Pendlay Rows. 5 2ct. mountain climbers. 5 sit-ups. C:For Time Cash In: 1 Mile Run 10 Rounds of 5 Pendlay Rows at weight of choice 10 2ct MTN Climbers 15 Sit Ups Cash Out: 1 mile run Option 1: 7 rounds. Option 2: 800m runs and 10 rounds. Option 3:...
