by ctf_admin | Oct 2, 2014 | Daily Workout
MOB: Dynamic mobility with coach. WU: 5 pullups 10 pushups 15 squats REVIEW: Pullups. Pushups. Squats. C: Cindy AMRAP in 20 minutes of: 5 pullups 10 pushups 15 squats LIII: 1 pullup. 5 pushups. 15 squats. LII: 3 B/A pullups at band of choice. 6 pushups off of one or...by ctf_admin | Oct 1, 2014 | Daily Workout
MOB/WU: 5 minute dynamic mobility with coach. 1 minute of jump rope practice. 400m run. REVIEW: Muscle Up. Situp. Double Unders. S: For Time: Muscle Ups. 30/20 This workout has a 10:00 cap. LII: 20/10 LI: MU practice for 10 minutes. C: For Time: 100 double unders 2...by ctf_admin | Sep 30, 2014 | Daily Workout
MOB/WU: 5 minute dynamic mobility with coach. 1 minute of jump rope practice. 400m run. REVIEW: Muscle Up. Situp. Double Unders. S: For Time: Muscle Ups. 30/20 This workout has a 10:00 cap. LII: 20/10 LI: MU practice for 10 minutes. C: For Time: 100 double unders 2...by ctf_admin | Sep 29, 2014 | Daily Workout
MOB: Shoulders. Hips. Hamstrings. Ankles. WU: 3 BB power cleans with coach 6 burpees 9 pushups REVIEW: Strict Press. Power Cleans. Burpees. Pushups. S: Strict Press. WU Sets. 2×5. Work Sets. 10-10-10 C: 3 rounds. 3:00 work/:60 rest 3 power cleans @ 65% of last...by ctf_admin | Sep 29, 2014 | Daily Workout
MOB: Calves. Hamstrings. Hips. T-spine. WU: 10 BB back squats. 400m run. REVIEW: Back Squat. Run Technique. S: Back Squat. WU sets: 2×5. Work Sets. 10-10-10. C: 4x400m run. Rest 2 minutes between efforts. Post all 4 split times to board. PURPOSE: To run extremely...by ctf_admin | Sep 29, 2014 | Daily Workout
MOB: Shoulders. Hips. Hamstrings. Ankles. WU: 3 BB power cleans with coach 6 burpees 9 pushups REVIEW: Strict Press. Power Cleans. Burpees. Pushups. S: Strict Press. WU Sets. 2×5. Work Sets. 10-10-10 C: 3 rounds. 3:00 work/:60 rest 3 power cleans @ 65% of last...