by ctf_admin | Dec 19, 2016 | Daily Workout
MOB: Full body WU: 400m run S: S2OH. 17:00 to a 1RM. C: 30 G2OH at 60% of today’s 1RM. THIS WORKOUT HAS AN 8:00 CAP. Option 1: Weight of choice. Option 2: Weight of choice from the hang. Option 3: Weight of choice, subs of choice. PWMOB: Stretch hip flexors,...
by ctf_admin | Dec 18, 2016 | Daily Workout
MOB: Full body. WU: 3 rounds of :30 double under practices/:30 rest. Find starting weight for HPC. S: Hang Power Clean. 2 reps EMOM for 15:00. Add or subtract weight as you go. C: AMRAP in 11:00 of: 15 squats 30 double unders Option 1: 20 double unders Option 2: 10...
by ctf_admin | Dec 16, 2016 | Daily Workout
MOB/WU: Dynamic Mobility. R: Movements C: Just in cased you missed it a couple of Saturday’s ago. Enjoy! (All burpees are to a target approximately 6″ above your head.) For time: 400m run 20 burpees 400m run 18 burpees 400m run 16 burpees 400m run 14...
by ctf_admin | Dec 15, 2016 | Daily Workout
MOB: Full body WU: 4 KB lunges. 8 KB swings. 400m run. S: Back Squat. 20:00 to a heavy single. C: 3 RFT of: 12 KB lunges (alternating legs) 70/53 21 AKB swings 70/53 400m run THIS WORKOUT HAS A 17:00 CAP! Option 1: 53/35 Option 2: 44/25 Option 3: Weights of choice,...
by ctf_admin | Dec 14, 2016 | Daily Workout
MOB: Full body WU: 3 dips. 6 pushups. 9 4-count mountain climbers. Review Bench Press. S: Bench Press. 17:00 to a heavy single. C: 3 rounds. 3:00 work/:60 rest of: 3 ring dips 6 pushups 9 4-count mountain climbers Option 1: Dip sub of choice Option 2: Dips and Pushup...
by ctf_admin | Dec 13, 2016 | Daily Workout
MOB: Full body WU: 3 Pullups. 3 T2B. 6 TNT situps. 400m run S: EMOM for 8:00: Max Strict Pullups in :20/:40 rest Option 1: Sub of choice C: AMRAP in 20:00 of: 6 T2B 7 TNT Situps 200m run Option 1: 3 T2B Option 2: 6 T2B at sub of choice Option 3: Subs of choice,...
