by ctf_admin | Oct 7, 2014 | Daily Workout
Wednesday Motivation: MOB: 5 minute dynamic mobility with coach. WU: 5 C2B pullups. 5 HSPU. 5 burpee box jumps. 10 AKBs. 10 KTE. 400m run. REVIEW: Movements of the day (in the warmup). S: EMOM for 10 minutes: 3 strict C2B pullups. LIII: 1 C2B pullup LII: 3 strict...
by ctf_admin | Oct 7, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. T-spine. WU: 20 BB Lunges (alternating legs) 200m run REVIEW: Lunges. S: Back Squat. 3-3-3-3-3. WU to 70% of your 1RM and then begin. C: 3 rounds: 10 lunges (alternating legs) 155/105 200m sprint Rest :60 Record splits PURPOSE: Power....
by ctf_admin | Oct 5, 2014 | Daily Workout
MOB: Ankles. Hamstrings. Hips. Shoulders. WU: 10 T2B 20 Pushups REVIEW: Power Clean S: Power Clean. 12 minutes to a tap and go triple. C: 5 RFT of: 3 power cleans at 85% of the day’s 1RM 10 T2B 20 pushups THIS WORKOUT HAS A 15:00 CAP. PURPOSE: Speed strength....
by ctf_admin | Oct 3, 2014 | Daily Workout
Sweet Quote: “Life can pull you down, but running always lifts you up.” – Jenny Hadfield MOB: Hips. Hamstrings. Calves. WU: 15 Front and Lateral Leg Swings + 800m Run SKILL: Front to wall drill 2x :30 with 50m run out Broken tree drill 2x 25m down...
by ctf_admin | Oct 3, 2014 | Daily Workout
GYM CLOSED TODAY. FEEL FREE TO DO THIS WORKOUT OUTSIDE TODAY WITH SOME FRIENDS. 5 rounds of: :60 of broad jumps :60 of 4-count flutter kicks :60 of max double unders :60 of max situps :60 of max distance run :60 rest Scale...
