by ctf_admin | Sep 1, 2016 | Daily Workout
MOB: Full body WU: Review Power Clean + Hang Power Clean. 5 BB front squats. 10 air squats. 200m run. R: Movements A. EMOM for 12:00. Power Clean + Hang Power Clean. Start at a medium heavy weight. Add or subtract weight as you go. MAKE THIS ABOUT SPEED UNDER THE BAR...
by ctf_admin | Aug 31, 2016 | Daily Workout
MOB: Full body. WU: 3 BB S2OH. 6 4-count mountain climbers. 9 RKB swings. R: Movements A. Push Jerk. 15:00 to a heavy single B. 3 rounds. AMRAP 3:00 work/1:00 rest 3 S2OH at 65% of today’s 1RM 6 4-count mountain climbers 9 RKB swings 70/53 LIII: 53/35 LII: 44/25...
by ctf_admin | Aug 30, 2016 | Daily Workout
MOB: Full body WU: 5 Pullups. 5 T2B. 200m run. R: KB Snatch. A. KB snatch. EMOM for 6:00: 8 KB snatch per arm at weight of choice B. AMRAP in 25:00 of: 10 pullups 10 T2B 200m run LIII: 6 Pullups. 6 T2B. LII: 10 pullups and 10 T2B at subs of choice. LI: 6 pullups and 6...
by ctf_admin | Aug 29, 2016 | Daily Workout
MOB: Full body. WU: 4 dips. 6 burpees. 8 pushups. R: Movements A. Bench Press. 15:00 to a heavy single. B. 10 rounds for time of: 4 ring dips 6 Burpees 8 Pushups THIS WORKOUT HAS A 15:00 CAP. LIII: 8 rounds. LII: 10 rounds at subs of choice. LI: 8 rounds at subs of...
by ctf_admin | Aug 28, 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. 15:00 to a heavy technique single. B. Ascending Ladder in 10:00 of: 1 Deadlift 155/105 1 Hang Power Clean 155/105 10 double unders...
by ctf_admin | Aug 26, 2016 | Daily Workout
MOB: Full body WU: Review Movements. A. 3 rounds for time of: 20 OH Medball Lunges 20/14 (right + left = 1 rep) 400m run 40 medball Russian twists 20/14 (right + left = 1 rep) 400m run THIS WORKOUT HAS A 35:00 CAP. Did you improve? LIII: 14/10 LII: 10/6 LI: 10 Lunges....
