by ctf_admin | Jan 9, 2017 | Daily Workout
MOB: Full Body WU: 5 BB S2OH. 5 RKB swings. 200m run S: S2OH. EMOM for 10:00. :20 work/:40 rest @ 50% of your Push Press 1RM. C: AMRAP in 15:00 of: 8 RKB Swings 70/53 8 Push Ups Parking lot sprint (to the first white line (touch the line with your hand) and back) A...
by ctf_admin | Jan 8, 2017 | Daily Workout
MOB: Full body WU: 5 BB Ft. Squats. 5 BB ft. rack lunges. 5 C2B. 5 T2B. 6 OTBB. S: Front Squat. 2 reps EMOM for 8:00 at 85% of your 1RM. (Go from floor or rack. Squat Clean on first rep okay.) C: AMRAP in 18:00 of: 5 C2B Pullups 5 T2B 6 Front rack lunges 95/65 6 OTBB....
by ctf_admin | Jan 6, 2017 | Daily Workout
MOB: Full Body WU: 5 Box Jumps. 5 Burpees. 5 BB OHS. 200m run C: In Teams. 4 RFT of: 50 Box Jumps 24″/20″ 50 Burpees 50 OHS 45/35 800m Run Step up and step downs are encouraged with box jumps. All teammates run or row. Teams must complete all reps of the...
by ctf_admin | Jan 5, 2017 | Daily Workout
MOB: Full body WU: 5 BB Squat Snatch. 5 KB Swings S: EMOM for 10:00. 3 Squat Snatches at 65% of 1RM. Option 1: Hang Squat Snatch Option 2: Power Snatch (hang okay) to OHS. Option 3: 3 Heavy AKB swings. C: 10 RFT of: 15 AKB swings 53/35 3 Power Snatch 155/105 THIS...
by ctf_admin | Jan 4, 2017 | Daily Workout
MOB: Full Body WU: 5 Pull ups. 5 Push Ups. 5 Air Squats. 5 BB Cleans S: Weighted Pull-Up. In 15:00 find a 1RM Weighted Pullup. or complete 5-5-5-5 of hardest option Pull Up. C: 6 rounds for time of: 5 pullups 10 pushups 15 air squats 6 Power Cleans 155/105 THIS...
by ctf_admin | Jan 3, 2017 | Daily Workout
MOB: Full body WU: 5 Sit Ups. 5 TNT Sit Ups. 10 flutter kicks. :60 of jump rope/double under practice. 200m run C: For Time Buy In: 100 double unders 800m Run 50 Sit Ups 800m Run 150 2ct Flutter Kicks 800m Run 50 TNT sit ups 800m Run Cash Out: 100 double unders THIS...
