by ctf_admin | Jan 23, 2017 | Daily Workout
MOB: Full body WU: 5 HSPU. 5 HPS. 5 Strict Press. S: Strict Press @65% 1RM. 10-10-10-10. Every 2:00 perform a set of 10. Keep the weight the same throughout. C: 15-12-9-6-3 reps for time of: Hang Power Snatch 135/85 HSPU THIS WORKOUT HAS A 12:00 CAP! Option 1:...
by ctf_admin | Jan 22, 2017 | Daily Workout
MOB: Full Body. WU: 5 BB Ft. squats. 5 T2B. 5 push ups. 5 air squats. 200m run Part I: Front Squats. :20 work /:40 rest. EMOM for 10:00 at 50% of your 1RM. From the floor. (Feel free to squat clean the first one. Work on standing up out of the bottom of your squat...
by ctf_admin | Jan 20, 2017 | Daily Workout
MOB: Full body WU: Review movements. C: For Time 1 Mile Run 50 KB Swings 53/35 1 Mile Run 50 Wall Balls 20/14 1 Mile Run 50 Alt. Leg lunges w/KB 53/35 Option 1: Weight of choice. Option 2: Weight of choice and distances of choice. PWMOB: Full body...
by ctf_admin | Jan 19, 2017 | Daily Workout
MOB: Full Body WU: 5 BB snatch grip DL. 5 BB Hang power snatch. 5 BB OHS S: EMOM for 12:00. 2 Hang Power Snatches @ 80% of 1RM. C: 5 RFT of: 9 Snatch Grip DL 95/65 6 Hang Power Snatch 95/65 3 OHS 95/65 Hold the technique, move FAST and get it done! Option 1: 75/45...
by ctf_admin | Jan 19, 2017 | Blog, Recipes, Wellness
Ingredients: • 10 eggs • 1 cup diced broccoli • ½ cup diced onions • 1 cup diced mushrooms • ½ cup diced bell peppers • 1 handful of spinach • salt and pepper to taste • Optional: ¾ pound ham sliced Directions: 1. Preheat oven to 350 degrees 2. Dice up all vegetables...
