by ctf_admin | Mar 16, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 DL. 10 box jumps. REVIEW: Deadlift. Box Jumps. S: Deadlift. Take 15 minutes to find a tap and go 10RM. C: EMOM for 12:00 of: Even rounds: Max Deadlift in :20 275/185 Odd rounds: Max Box Jump in :20...
by ctf_admin | Mar 15, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 Thrusters. 10 Pullups. REVIEW: Thrusters. Pullups. S: Find a 2RM thruster in 15 minutes. C: 3 RFT of: 15 Thrusters at 55% of days 1RM 15 Pullups THIS WORKOUT HAS A 10:00 CAP. LIII: 10 thrusters. 10 pullups....
by ctf_admin | Mar 13, 2015 | Daily Workout
Open gym starts at 8am! SQ: “Decide that you want it more than you are afraid of it.” – Bill Cosby MOB: Shoulders. T-spine. Hips. Hamstrings. Ankles. WU: 9am arrival recommended. 1:00 of single unders then 3 rounds of :30 Double Under Practice / :30...
by ctf_admin | Mar 12, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 3 Power Cleans. 6 HSPU. 9 Pullups. 5 Split Jerks. REVIEW: Power Clean. HSPU. Pullups. Split Jerk. S: Split Jerk. 15 minutes to a heavy single. C: 3 rounds. 3:00 work/:60 rest 3 Power Cleans 165/115 6 HSPU 9...
by ctf_admin | Mar 11, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 Wallball. 10 Box Jumps. 5 BB DL. REVIEW: Box Jump. Wallball. Deadlift S: Deadlift. Take 15 minutes to find a 3RM. C: 21-15-9 reps for time of: DL at 55% of day’s 3RM Wallball 20/14 Box Jump 24/20 (step...
