by ctf_admin | Dec 26, 2016 | Daily Workout
MOB: Full body WU: 3 rounds: :30 jump rope/double under practice and :30 rest. Review movements and find weights and subs. C: AMRAP in 20:00 of: 6 Shoulder to Overhead 185/135 12 Deadlifts 185/135 30 Double Unders Option 1: Weight of choice Option 2: Weight of choice....
by ctf_admin | Dec 25, 2016 | Daily Workout
MOB: Full body WU: 2:00 of jump rope. 5 BB hang power cleans. 5 C2B pull-ups. S: Hang Power Clean: 17:00 to a heavy single. C: 21-15-9 reps for time of: Hang Power Cleans at 60% of today’s 1RM C2B Pullups. THIS WORKOUT HAS A 10:00 CAP. Option 1: 15-12-9 at...
by ctf_admin | Dec 23, 2016 | Daily Workout
MOB: 6 minute Dynamic Mobility with Coach. REVIEW: Get barbell and stations sorted out. C: For time: 12 Days of Christmas* 1 200m run 2 Power Cleans 155/105 3 OTB burpees (both feet over the bar at the same time) 4 Back Squats 155/105 5 Deadlifts 155/105 6 Pushups 7...
by ctf_admin | Dec 22, 2016 | Daily Workout
MOB: Full body WU: 5 BB deadlifts. 200m run S: Back Squat. 20:00 to a heavy single. C: 5 rounds for splits of: 5 deadlifts at 70% of your 1RM 200m run Rest :60 Option 1: Weight of choice. Option 2: Weight of choice and subs of choice. PWMOB: Stretch hamstrings. Full...
by ctf_admin | Dec 21, 2016 | Daily Workout
MOB: Full body WU: 5 dips. 6 pushups. 7 burpees. S: Bench Press. 17:00 to a 5RM. C: 10 RFT of: 5 ring dips 6 Pushups 7 Burpees THIS WORKOUT HAS A 15:00 CAP. Option 1: 8 RFT at RX’d. Option 2: 10 rounds at subs of choice. Option 3: 8 rounds at subs of choice....
by ctf_admin | Dec 20, 2016 | Daily Workout
MOB: Full body WU: 3 pull-ups. 4 evil wheels. 400m run. S: EMOM for 8:00: Max Strict Pullups in :20/:40 rest Option 1: Sub of choice C: AMRAP in 25:00 of: 10 evil wheels 95/65 400m run Option 1: :30 plank hold Option 2: :30 plank hold. 200m runs or 500m rows....
