by ctf_admin | Jun 20, 2017 | Daily Workout
MOB: Dynamic mobility. Review movements. C: For Time: 1 Mile Run 10 Rounds of Cindy (5 pull-ups. 10 pushups. 15 air squats) 1 MIle Run THIS WORKOUT HAS A 40:00 CAP. Option 1: 7 rounds of Cindy. Option 2: 10 rounds of Cindy at subs of choice. Option 3: 800m run/walk or...
by ctf_admin | Jun 19, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 AKB swings. 10 situps. 3 rounds of :30 of jump rope/DU practice/ :30 of rest Conditioning I: AKB swings. 15 swings EMOM for 10:00. 53/35 Rest 7:00. Conditioning II: “Annie” 50-40-30-20-10 reps for time of: Double Unders Situps...
by ctf_admin | Jun 18, 2017 | Daily Workout
MOB: Full body WU: 5 BB Squats. 5 BB Cleans. 200m run (out slow, back fast) S: Front Squats. 3 reps EMOM for 8:00 @70% of 1RM. :05 pause at bottom of squats. C: 7 Rounds. Every 2:00 perform the following: 5 Cleans 115/85* Parking Lot Sprint** *Cleans are lifters...
by ctf_admin | Jun 16, 2017 | Daily Workout
MOB: Dynamic mobility. WU: Review movements C: Filthy Fifty: 50 Box Jumps 24/20 50 Jumping Pull Ups 50 AKB Swings 53/35 50 Lunges 50 Knees to elbows 50 Push Press 45/35 50 Sit Ups 50 Wallballs 20/14 50 Burpees 50 DU’s Option 1: 35 reps of each Option 2: 50 reps...
by ctf_admin | Jun 15, 2017 | Daily Workout
MOB: Dynamic mobility WU: Review movements. 15:00 to warmup. C: Round 1: AMRAP in 3:00 at 95/65 of: 2 hang power cleans 4 front squats 2 S2OH Rest 2:00, then: Round 2: AMRAP in 3:00 at 115/75 of: 2 hang power cleans 4 front squats 2 S2OH Rest 2:00, then: Round 3:...
