by ctf_admin | Sep 15, 2016 | Daily Workout
MOB: Full body WU: Review movements. 5 pull-ups. 5 pushups. A. Power Clean. 15:00 to a heavy single B. For Time: 30 Hang Power Cleans 165/115 60 T2B 90 Pushups THIS WORKOUT HAS A 17:00 CAP. LIII: 135/95. 40 T2B. LII: 95/65. 20 T2B or 60 Hanging knee raises. 40 pushups...
by ctf_admin | Sep 14, 2016 | Daily Workout
MOB: Full body WU: 6 HSPU. 2:00 of single/double under practice R: Movements A. Push Jerk. 15:00 to a heavy single B. 3 rounds. AMRAP 3:00 work/1:00 rest 6 HSPU 30 Double Unders LIII: 3 HSPU. LII: 6 HSPU at sub of choice. 20 double unders. LI: HSPU subs of choice at...
by ctf_admin | Sep 13, 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 LIII: 53/35 LII: 44/25 LI: Weight of choice. Subs of choice. PWMOB: Full body rollout. Advanced: None...
by ctf_admin | Sep 12, 2016 | Daily Workout
MOB: Full body WU: 5 pullups. 5 Pushups R: Bench Press A. Bench Press. 15:00 to a heavy single. B. AMRAP in 12:00 of: 10 Pullups 10 Pushups LII: 8 pullups. 8 pushups. LI: Subs of choice. PWMOB: Lax ball in C/S/B/Forearms. Rollout lats. Advanced: Strict Pullups....
by ctf_admin | Sep 11, 2016 | Daily Workout
MOB: Full body WU: 5 barbell deadlifts. 10 wallballs. R: Wide Stance Box Squat. A. Wide Stance Box Squat. 20:00 to a heavy single B. AMRAP in 11:00 of: 3 deadlifts 315/225 15 wallballs 20/14 LIII: Deadlifts at 70% of your 1RM. LII: Deadlifts at 70% of your 1RM. 10...
by ctf_admin | Sep 9, 2016 | Daily Workout
MOB: Full body WU: Review Movements In Teams of 2-4 people. The Hunger Games: Max Distance Laps around the parking lot with the Prowler Push (loaded with a total of 90#) in 4:00 (2 Teams race at the same time) Rest 2:00 Max Tire Flips in 4:00 (Team 1 does this for...
