by ctf_admin | Jul 24, 2017 | Daily Workout
MOB: Full body mobility WU: 5 AKB swings. 5 pullups. 5 pushups. Review push press. S: Push Press. 1 push press EMOM for 10:00 at 85% of your 1RM. C: Part A: 21-15-9 reps for time of: AKB Swings 53/35 Pull Ups REST :60 Part B: 21-15-9 reps for time of: AKB Swings 53/35...
by ctf_admin | Jul 23, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 400m run. 10 air squats. Review squat clean. S: Squat Cleans. 2 Squat Cleans @65% 1RM EMOM for 8:00. C: 4 rounds for time of: 400m run 50 Air Squats THIS WORKOUT HAS A 20:00 CAP. Option 1: 35 squats Option 2: Alternate rounds between 200s...
by ctf_admin | Jul 21, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements C: For Time: 3 Person Teams For Time: Complete: 400 Wallballs 20/14 P1 works on Wallballs P2 Farmers Carry 53/35 (each hand) P3 6 Bent Over Rows 115/75 **Switch out partners as necessary. Farmers carry distance is the...
by ctf_admin | Jul 20, 2017 | Daily Workout
MOB: Full body WU: 5 BB Power Snatch. 5 medball situp to throw. 3:00 jump rope/double under practice. :30 on/:30 off S: Power Snatch. 1 rep every :20 for 5:00 @70% of 1RM C: AMRAP in 14:00 of: 30 DU’s 6 Hang Power Snatch 95/65 20 medball situps to throw 20/14...
by ctf_admin | Jul 19, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review The Bear Complex. 5 box jumps. S: Pause Box Jumps. 4×5 w/:05 pause at bottom. 24/20. 2:00-3:00 rest between sets. C: Perform 1 “rep” of the Bear Complex every :90 for 15 minutes. 155/105 1 “rep” of the Bear...
