by ctf_admin | Aug 18, 2017 | Daily Workout
MOB: Full body WU: Review movements. C: Partner WOD 1 Mile Run 50 Wallballs 20/14 50 Pull Ups 50 Burpees 100 Calorie Row 50 Burpees 50 Pull Ups 50 Wallballs 1 Mile Run Both partners must run. Partners will do equal work and cannot start working on reps until both are...
by ctf_admin | Aug 17, 2017 | Daily Workout
MOB: Full body WU: Review movements. Warmup up to hang power snatch weight. C: EMOM for 24:00 of: Odd Rounds: 5 Hang Power Snatch @65% arm Even Rounds: 5 Strict Ring Dips Option 1: 55% 1rm Option 2: Ring Dip Sub of choice Option 3: Weights and subs of choice PWMOB:...
by ctf_admin | Aug 16, 2017 | Daily Workout
MOB: Dynamic Mobility WU: Review Bear Complex. Warmup to weight. Workout: Every :90 for 15:00, perform 2 reps of the Bear Complex at 155/105. The Bear Complex is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Behind the Neck Push Press DO NOT REST THE...
by ctf_admin | Aug 15, 2017 | Daily Workout
MOB: Full body WU: 10 situps. 5 burpees. 400m run. C: 4 rounds of: Every 8 minutes perform the following: 800m run 30 Sit Ups 15 Burpees *The harder you work, the longer you rest. 🙂 Option 1: 10 burpees. Option 2: Subs of choice. Alternate between 400s and 800s....
by ctf_admin | Aug 14, 2017 | Daily Workout
MOB: Dynamic mobility WU: 200m run. Review movements. S: Push Jerk. 15:00 to find a 1RM. C: AMRAP in 12:00 of: 5 HSPU 10 Push Ups 200m run Option 1: 2 HSPU Option 2: 5 HSPU at subs of choice. 6 pushups or 10 pushups at sub of choice Option 3: Subs of choice. PWMOB:...
by ctf_admin | Aug 13, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 5 BB front squats. :30 calorie row or parking lot sprint S: Front Squat. Take 15:00 to establish a 2RM. C: EMOM for 20:00 Odd rounds: Ascending front squat ladder at 50% of today’s 2RM. (from the floor). Start with 1 rep in your first...
