by ctf_admin | Nov 4, 2014 | Daily Workout
MOB: WU: REVIEW: S: EMOM for 10 minutes of: 4 pistols (alternating legs) LII: Pistol sub of choice. LI: Bulgarian Split Squats with weight of choice. 3 per leg. C: Tabata Abs: 8 rounds of :20 work/:10 rest per movement. All 8 rounds must be completed of the movement...
by ctf_admin | Nov 3, 2014 | Daily Workout
Taper means REST. This is the toughest week of your training. You’ve earned this week. Also, You will not gain anything this week. Preparation for the Savannah Rock N Roll marathon is over. All the work is done. It’s too late. If you’re serious about...
by ctf_admin | Nov 3, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 pushups 1 minute of jump rope. 3 rounds of :30 double under practice/:30 rest. 3 BB good mornings 3 BB behind the neck press 3 BB OHS 3 BB Squat Snatch from the make ready position. REVIEW: Squat Snatch....
by ctf_admin | Nov 2, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 5 BB back squats. 5 BB deadlifts. 5 pullups. 400m run. REVIEW: Back Squats. Deadlifts. Pullups. S: Back Squat. WU to 60%. 10-10-10. Compare to last week’s numbers. C: 3 RFT of: 10 deadlifts @ 60% 1RM 12...
by ctf_admin | Oct 31, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders. WU: 10 RKB. 10 AKB. 5 pullups. 5 C2B pullups. 400m run. REVIEW: AKB. RKB. Pullups. C2B pullups. C: “Helen” 3 rounds for time of: 400m run 21 AKBs 53/35 12 pullups This workout has a 13:00 cap. Rest EXACTLY...
