by ctf_admin | Oct 31, 2016 | Daily Workout
MOB: Full body WU: 5 Wallball shots. 5 T2B. 5 BB Front Squats. R: Movements Find your front squat weight for workout. No racks. You may squat clean the first rep. Workout: 3 rounds for time of: 30 Wallball shots 20/14 20 T2B 10 Front Squats at 70% of your 1RM. LIII:...
by ctf_admin | Oct 30, 2016 | Daily Workout
MOB: Full body WU: 5 BB HPC. 10 pushups. 2:00 of jump rope/DU practice R: Movements. A: Take 15:00 to find a 1RM Hang Power Clean B: AMRAP in 12:00 of: 10 hang power cleans at 60% of today’s 1RM 20 Pushups 30 Double Unders LIII: 15 Pushups. 20 double unders....
by ctf_admin | Oct 27, 2016 | Daily Workout
MOB: Full Body WU: 5 BB Hang Power Snatch. 5 BB OH Squat. 2:00 DU/Singles R: Movements A. Overhead Squat. 20 Minutes to a 3RM. B. AMRAP in 10:00 of: 5 Hang Power Snatch at 85% of todays 3RM 5 OH Squat @ same weight 20 Double Unders LIII: 3 Hang Power Snatch. 3 OH...
by ctf_admin | Oct 26, 2016 | Daily Workout
MOB: Full Body WU: 5 BB Hang Power Cleans. 200m Run R: Movements A. Bench Press. 15 Minutes to a 1RM. B. AMRAP in 12:00 of: 5 Hang Power Cleans 185/135 200m Run LIII: 3 Hang Power Cleans 185/135 LII: 5 Hang Power Clean @WOC LI. 5 Hang Power Clean @WOC. 200m Run/walk...
by ctf_admin | Oct 25, 2016 | Daily Workout
MOB: Full Body WU: 10 Russian MB Twists. 20 Med Ball Sit Ups to throw R: Movements AMRAP in 35:00 of: 400m Run 20 Russian Twists 20/14 (right + left = 1 rep) 20 Med Ball Sit Ups to throw 20/14 LIII: 15 reps at rx’d weights LII: 20 reps at weight of choice. LI:...
by ctf_admin | Oct 24, 2016 | Daily Workout
MOB: Full Body WU: 5 BB Push Press. 5 Over Bar Burpees. 5 T2B R: Movements A. Push Press. 15 Minutes to a 5RM B. 3 Rounds 3:00 work/ :60 Rest 5 S2OH @ 85% of todays 5rm 5 Over Bar Burpees 5 T2B LIII: 3 S2OH at 85% LII: 5 S2OH @ WOC. 5 T2B @ SOC LI: 5 S2OH @ WOC. 5...
