by ctf_admin | Sep 22, 2016 | Daily Workout
MOB: Full body WU: 5 BB Hang Squat Cleans. 5 BB Front Squats. 5 T2B R: Movements. A. 1 Power Clean + 1 Hang Power Clean EMOM for 12:00. Add or subtract weight as you go. MAKE THIS ABOUT SPEED AND TECHNIQUE! GET UNDER THE BARBELL!! B. Ascending Ladder in 10:00 of 1...
by ctf_admin | Sep 21, 2016 | Daily Workout
MOB: Full body. WU: 3 BB S2OH. 6 4-count mountain climbers. 9 RKB swings. R: Movements A. Strict Shoulder Press. 3 rounds. :30 of max reps at 60% of 1RM/2:30 rest B. 3 rounds. AMRAP 3:00 work/1:00 rest 3 S2OH at 65% of Push Jerk 1RM. 6 4-count mountain climbers 9 RKB...
by ctf_admin | Sep 20, 2016 | Daily Workout
MOB: Full body WU: Review the KB Snatch. Pick weight A: AMRAP in 30:00 of: 400m run 5 KB Snatches, left arm 70/53 5 KB Snatches, left arm 70/53 15 TNT Situps Did you improve from last week? 🙂 LIII: 53/35 LII: 44/25 LI: Weight of choice. Subs of choice. PWMOB: Full...
by ctf_admin | Sep 19, 2016 | Daily Workout
MOB: Full body WU: 10 pushups. 400m run. A. Bench Press. 15:00 to a heavy single. B. 4 rounds for time + max reps: Max Pushups* 400m run THIS WORKOUT HAS A 15:00 CAP. Did you improve? *As soon as your knees touch the ground to rest (or you lay on the ground for longer...
by ctf_admin | Sep 18, 2016 | Daily Workout
MOB: Full body WU: 5 deadlifts. 5 hang power cleans. 2:00 of singles/double under practice. R: Movements A. Wide Stance Box Squat. 2 reps EMOM for 10:00 at 60% of last week’s heavy single. The GOAL IS LIGHTNING FAST SPEED AND FLAWLESS TECHINQUE!! B. Ascending...
by ctf_admin | Sep 16, 2016 | Daily Workout
MOB: Full body WU: Review Movements For Time: 1 mile run 30 burpees 40 pullups 50 wallball shots 20/14 1 mile run 50 wallball shots 20/14 40 pullups 30 burpees 1 mile run You must do all the reps of the movement before moving on to the next movement. Feel free to do...
