by ctf_admin | Aug 12, 2016 | Daily Workout
MOB: Full body WU: Review Movements A. 5 rounds for time of: 30 medball situps 20/14 30 wallballs 20/14 400m run LIII: 14/10 LII: 10/6 LI: Weight of choice. Run/walk or 500m rows* PWMOB: Full body rollout Advanced: Wear a 20# vest Endurance:...
by ctf_admin | Aug 11, 2016 | Daily Workout
MOB: Full body WU: 3 BB mid-shin to OH. 10 Pushups. 2:00 of single/double under practice. R: Split Jerk. A. Split Jerk. 15:00 to a heavy single B. AMRAP in 12:00 of: 3 G2OH 185/125 10 Pushups 30 double unders LIII: 165/115 LII: 135/95 LI: Weight of choice. Pushup sub...
by ctf_admin | Aug 10, 2016 | Daily Workout
MOB: Full body WU: 3 BB Hang Power Snatches. 6 BB OHS. 9 C2B Pullups R: Movements A. Hang Power Snatch. 15:00 to a heavy single B. 3 rounds. 3:00 work/:60 rest @70% of today’s 1RM 3 Hang Power Snatches 6 OHS 9 C2B Pullups LIII: 5 C2B Pullups or 9 pullups. LII: 9...
by ctf_admin | Aug 9, 2016 | Daily Workout
MOB: Full body WU: Review movements A. Bent Press. 10:00 to a 3RM (each side) B. AMRAP in 25:00 of: 800m run 21 weighted situps 45/25 (weight is held at chest) 21 4-count bicycle kicks LIII: 35/15 LII: Weight of choice LI: 400m run/walks or 800m rows. 21 sit-ups. 21...
by ctf_admin | Aug 8, 2016 | Daily Workout
MOB: Full body WU: 5 BB Thrusters. 5 burpees. 200m run. R: Hang Squat Clean A. Hang Squat Clean. 15:00 to a 1RM. B. 5 rounds for time of: 7 Thrusters 135/95 14 burpees 200m run THIS WORKOUT HAS A 17:00 CAP. LIII: 115/75 LII: 95/65 LI: Weight of choice. Squat thrusts...
by ctf_admin | Aug 7, 2016 | Daily Workout
MOB: Full body WU: 6 T2B. 9 Pullups. R: Movements A. Deadlift. 20:00 to a heavy single B. 6 rounds for time of: 3 Deadlifts at 75% of today’s heavy single 6 T2B 9 Pullups THIS WORKOUT HAS A 15:00 CAP. LIII: 3 T2B. 6 pullups. LII: 6 Knees to Chest. 3 Pullups. LI:...
