by ctf_admin | Aug 4, 2017 | Daily Workout
MOB: Full body WU: Review movements C: 4 RFT of: 800m run 25 AKB Swings 53/35 25 Sit ups Option 1: 15 swings at rx’d weight Option 2: Weight of choice Option 3: Weight and subs of choice. Alternate between 800’s and 400’s. PWMOB: Full body stretching...
by ctf_admin | Aug 3, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 BB hang power snatch. 5 BB squat snatch. 10 squats. 200m run S: Squat Snatch. 15:00 to a 1RM. C: AMRAP in 15:00 of: 200m run 10 Hang Power Snatch 95/65 20 Air Squats Option 1: 75/45 Option 2: Weight of choice PWMOB: Full body...
by ctf_admin | Aug 2, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 pushups, 5 burpees, 10 situps, 3 rounds of :30 of jump rope/double under practice/:30 rest S: Ring Push Ups. 5xAMRAP. 2-3:00 rest between sets. As soon as your knees (or another part of your body rests on the floor for more than :02, your...
by ctf_admin | Aug 1, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 wallballs. 10 air squats. 200m run C: For time: 400m run 50 Wallballs 20/14 400m run 50 Air Squats 400m Run 50 Wallballs 20/14 400m Run 50 Air Squats 400m Run 25 Wallballs 20/14 400m Run 25 Air Squats 400m Run 25 Wallballs 20/14 400m Run 25...
by ctf_admin | Jul 31, 2017 | Daily Workout
MOB: Dynamic mobility WU: 3 pullups. 5 barbell bent over row. 200m run S: Strict Pull Ups. 5×10. 2-3 minute rest between efforts C: 5 RFT of: 10 Bent Over Rows 115/75 400m run Option 1: 95/65 Option 2: Weight of choice Option 3: Weight of choice. Alternate...
by ctf_admin | Jul 30, 2017 | Daily Workout
MOB: Full body mobility WU: 5 BB Front Squats. 5 BB Hang Power Clean. 5 Over the bar burpees. S: Front Squat. 5×4@85% of your 1RM Squat Clean. Barbell starts on the ground on the first rep. Perform 1 set of 4 reps every 3:00 for 5 sets. C: 9-15-21 reps for time...
