by ctf_admin | Aug 12, 2015 | Daily Workout
MOB: Full body mobility WU: 3 HSPU. 400m run. R: HSPU. Floor Press. S: Floor Press. 15 minutes to a 2RM. C: 4 rounds of: :60 max HSPU 400m run LII: Sub of choice. LI: Sub of choice. 200m run PWMOB: Lax ball in C/S/B. Stretch triceps. Stretch hamstrings. Chisel: S: 5...by ctf_admin | Aug 11, 2015 | Daily Workout
MOB: Full body mobility. WU: Plate sit-ups. 1:00 of double under practice. 400m run. R: Plate situp C: For time: Buy In: 100 double unders 1 mile run 100 plate situps 45/35 1 mile run Cash Out: 100 double unders LIII: 75 plate situps at rx’d. LII: Buy In &...by ctf_admin | Aug 10, 2015 | Daily Workout
MOB: Full body mobility WU: Review clean and jerk. S: Clean and Jerk. 20 minutes to a 1RM. C: 3 rounds. 3:00 work/:60 rest Max clean and jerks @ 85% of today’s 1RM in :60 Max Pushups in 2:00 Record total clean and jerks + total pushups LII: Weight of choice. LI:...by ctf_admin | Aug 9, 2015 | Daily Workout
MOB: Full body mobility. WU: 5 C2B. :30 hollow rock. 200m run. R: The day’s movements S: Back Squat. 20 minutes to a 2RM. C: 4 rounds of: :30 max C2B pullups :60 max hollow rock 200m run LIII: Pullups LII: B/A pullups (try a smaller band!) LI: Subs of choice....by ctf_admin | Aug 7, 2015 | Daily Workout
MOB: Full body mobility. WU: 5 burpee pull-ups. 400m run. R: Review all movements with coach. C: “Conviction” For time: 30 Back Squats (from the floor) 155/105 Run 1 mile 30 Power Cleans 155/105 Run 1 mile 30 Burpee Pullups LII: Weight of choice. LI:...by ctf_admin | Aug 6, 2015 | Daily Workout
MOB: Full body mobility WU: 10 AKB swings. 5 T2B. 400m run. R: The Day’s Movements S: Deadlift. 20:00 to a 5RM. C: For time: Buy In: 800m run 60 AKB swings 53/35 80 T2B Break up the swings and T2B any way you wish. THIS WORKOUT HAS A 12:00 CAP. LIII: 35/18 LII:...