by ctf_admin | Apr 24, 2017 | Daily Workout
MOB: Full body WU: 5 C2B pull-ups. 5 DB snatch/each arm. 3 rounds of jump rope/double under practice. :30 work/:30 rest. Review bench press. S: Bench Press. 5×4@75%. 2:00 rest between efforts. C: AMRAP in 12:00 of: 30 DU’s 5 C2B 5 DB Snatch, right arm 50/35...
by ctf_admin | Apr 23, 2017 | Daily Workout
MOB: Dynamic mobility WU: 200m run. 5 BB front squats. 5 BB Deadlifts. Review Back Squat. S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM. WU: 5×40%, 5×50%, 3×60% Work Sets: 5×75%, 3×85%, max reps@95% Rest 2-3:00 between sets. C:...
by ctf_admin | Apr 21, 2017 | Daily Workout
MOB: Full body WU: :60 of jump rope/double under practice. C: AMRAP in 30:00 of: 800m run 100 DU’s 50 Sit Ups Option 1: 60 double unders. 35 situps. Option 2: 200 single unders or 30 double unders (attempts count!). Situp reps of choice. Option 3: 400m run/walk....
by ctf_admin | Apr 21, 2017 | Podcast
The happiest people in the world seem to live by their “inner scorecard”, not an outer one. How do you cultivate an inner scorecard? Why is it important? Why does it lead to happiness? How can it help you achieve your outer scorecard goals? Tune in this...
by ctf_admin | Apr 20, 2017 | Daily Workout
MOB: Dynamic mobility WU: 200m run. Review movements, set up stations. S: Floor Press. 4×6@55%. 2:00 rest between efforts. C: AMRAP in 12:00 of: 5 T2B 5 C2B 200m run Option 1: 3 C2B pullups. Option 2: 3 T2B. 5 Pullups. Option 3: Subs of choice. Run/walk to the...
