by ctf_admin | May 23, 2017 | Daily Workout
MOB: Dynamic mobility. WU: Review movements. C: Perform the following for time: Part I: 800m run 5 Rounds 5 Push Ups 10 Sit Ups 15 Hello Dollys Part II: 800m Run 5 Rounds 5 Push Ups 10 Leg Raises 15 TNT Sit Ups Part III: 800m Run THIS WORKOUT HAS A 40:00 CAP! Option...
by ctf_admin | May 22, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 BB back squats. 5 BB deadlifts. 5 ring dips S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, max reps@95% (2-3 minute rest between sets) C: AMRAP in 10:00 of: 5...
by ctf_admin | May 21, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 200m run. Review hang power clean and power snatch S: Hang Power Clean. 6×2@80%. Rest 2:00 between sets. C: 7 rounds. Every 2:00 perform the following: 5 Pwr Snatch 75/55 Parking Lot Sprint. (From the front door to the first white...
by ctf_admin | May 19, 2017 | Daily Workout
MOB: Dynamic mobility. Review Movements. C: “Fight Gone Bad” 3 Rounds for total reps. 1 Minute each station. On call of “rotate” move to the next station. No rest between stations. Wallballs 20/14 SDHP 75/55 Box Jumps 20″ (step up/step...
by ctf_admin | May 18, 2017 | Daily Workout
MOB: Full body WU: 400m run. Review movements. S: Close Grip Bench Press. 5×5@75% C: Part A: EMOM for 8:00: :20 work / :40 rest Calorie Row REST EXACTLY 3:00. THEN: Part B: EMOM for 8:00: 3 Deadlifts @80% 1RM Option 1: 65% of 1RM Option 2: Weight of choice PWMOB:...
