by ctf_admin | Aug 5, 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. LIII: 14/10 LII: 10/6 LI: 10 Lunges. 200m run/walk....
by ctf_admin | Aug 4, 2016 | Daily Workout
MOB: Full body WU: 5 dips. 400m run. R: Split Jerk A. Split Jerk. 15:00 to a heavy single B: For time: 30 Ring Dips 400m run 20 Ring Dips 800m run 10 Ring Dips 400m run THIS WORKOUT HAS A 15:00 time cap. LIII: Bar dips LII: 20-15-10 ring or bar dips. LI: 3 rounds max...
by ctf_admin | Aug 3, 2016 | Daily Workout
MOB: Full body mobility. WU:5 4-count mountain climbers. 10 AKB swings. R: Hang Power Snatch. A. Hang Power Snatch. 15:00 to a heavy single B. For Time: 30 Hang Power Snatches at 65% of today’s 1RM 60 4-count mountain climbers 90 AKB swings 53/35 THIS WORKOUT...
by ctf_admin | Aug 2, 2016 | Daily Workout
MOB: Full body WU: 200m run. R: Movements A. Bent Press. 10:00 to a 3RM (each side) B: 10 rounds for time of: 10 Barbell Floor Wipers (right + left = 1 rep) 45/35 15 air squats 200m run THIS WORKOUT HAS A 35:00 CAP. LI: Get as far as you can doing rx’d in 25:00....
by ctf_admin | Aug 1, 2016 | Daily Workout
MOB: Full body WU: 5 BB deadlifts. 5 pull-ups. :90 of jump rope/double under practice. 400m run. R: Movements. 10:00 to find deadlift weight. A. 3 rounds for time of: 10 Deadlifts @ 65% of your 1RM 30 Pullups 90 Double Unders 400m run THIS WORKOUT HAS A 25:00 CAP....
by ctf_admin | Jul 31, 2016 | Daily Workout
MOB: Full body WU: 3 BB Curtis P’s. 6 Burpees. R: Hang Squat Clean. A. Hang Squat Clean. 20:00 to a 1RM. B. 6 rounds for time of: 5 Curtis P’s 95/65 10 burpees THIS WORKOUT HAS A 15:00 CAP. LIII: 75/45. LII: 45/35. LI: Weight of choice. 3 burpees + 7 Squat...
