by ctf_admin | Feb 18, 2015 | Daily Workout
3 Hang Power Cleans at 80% of day’s 1RM. 6 Ring Dips This workout has a 10:00 cap. LIII: 3 ring dips. LII: 6 dips at sub of choice. LI: 3 dips at sub of choice (try a harder sub!!) PWMOB: Lax ball in C/S/B/G, forearms. Stretch triceps. Advanced: Dips on the high...
by ctf_admin | Feb 17, 2015 | Daily Workout
MOB: Dynamic mobility with coach. WU: 1:00 of jump rope. 2 rounds of :30 double under practice/:30 rest. 10 wallballs. 400m run REVIEW: Double Unders. Situps. Wallballs. Run C: For time: Run 1 mile 100 situps 100 wallballs 20/14 100 double unders Run 1 mile *You must...
by ctf_admin | Feb 16, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 Push Jerk. 5 Deadlift. 10 tuck jumps. REVIEW: Push Jerk. Deadlift. S: Push Jerk. 15 minutes to a heavy single. C: CF Open Workout. 13.2. *Step up/Step downs are okay for ALL box jumps. MEN – includes...
by ctf_admin | Feb 15, 2015 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 BB OHS. 5 BB Back Squat. 5 C2B pullups. REVIEW: OHS. Back Squats. C2B pullups. S: Back Squat. 3-3-2-2-1-1-1. Rest as needed between sets. C: AMRAP in 10:00 of: 5 OHS 135/95 6 C2B Pullups 7 Burpees LIII: Weight...
