by ctf_admin | Jan 16, 2017 | Daily Workout
MOB: Full Body WU: 5 BB Split Jerks. 5 BB Push Press. 5 BB Ft. Squats. 200m run S: Split Jerk. 20 Min to find a 1RM C: AMRAP in 12:00 of: 6 Push Press 115/75 6 Ft. Squat 115/75 200m Run Option 1: 95/65 Option 2: 75/55 Option 3: Weight of choice. PWMOB: Lax ball in...
by ctf_admin | Jan 15, 2017 | Daily Workout
MOB: Full Body WU: 7 BB OHS. 10 KB swings. 10 russian twists. 1 minute jump rope/double under practice. S: OHS. 15 min to find a 10RM. C: 4 RFT 20 AKB Swings 53/35 40 2ct. Russian twists 20/14 60 Double Unders THIS WORKOUT HAS A 17:00 CAP. Option 1: 40 Russian Twists...
by ctf_admin | Jan 13, 2017 | Daily Workout
MOB: Full body WU: 1 minute Jump Rope. 5 KB swings. 10 Air Squats C: For Time: 1 mile run 800m run 400m run 200m run Runs must be done in order. After each run complete 1 of the following… you pick order but you must complete all. 50 Pull ups 50 KB Swings 53/35...
by ctf_admin | Jan 12, 2017 | Daily Workout
MOB: Full Body WU: 5 BB DL’s. 5 BB S2OH S: Deadlifts. Warmup to 65% of your 1RM and begin. 5-5-5-5-5. Rest EXACTLY 2:00 between each set. Add or subtract weight as needed. C: For Time: 30 Deadlifts 155/105 1 Mile Run 30 S2OH 155/105 Option 1: 20 reps at...
by ctf_admin | Jan 11, 2017 | Daily Workout
MOB: Full Body WU: 5 BB hang power cleans. 2:00 jump rope S: Hang Power Clean. 15:00 to a heavy single. C: 10 RFT of: 10 Hang Power Cleans @50% of todays 1RM 200m run THIS WORKOUT HAS A 18:00 CAP. Option 1: 8 RFT at rx’d. Option 2: 6 hang power cleans Option 3:...
by ctf_admin | Jan 10, 2017 | Daily Workout
MOB: Full Body WU: 8 BB thrusters C: For Time: 1 mile run 50 Thrusters 45/35 1 mile run 50 Thrusters 45/35 1 mile run Option 1: 35 Thrusters at rx’d weight. Option 2: 50 Thrusters at weight of choice. Option 3: Distances of choice, weights of choice, subs of...
