by ctf_admin | Sep 5, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 400m run. Review movements. C: 4 RFT of: 800m run 15 Evil Wheels 96/65 20 Leg Raises THIS WORKOUT HAS A 35:00 CAP. Intention: Conditioning, trunk stability and trunk strengthening. The “evil wheel” is not strengthening your trunk...
by ctf_admin | Sep 4, 2017 | Daily Workout
MOB: Full body. WU: 2:00 of jump rope practice. Review movements. S: Bench Press. 5×55% of 1RM. 5×65%. 5 sets of 5@75%. 2-3:00 between efforts. C: AMRAP in 12:00 of: 4 Hang Power Cleans 155/105 8 Push Ups 40 DU’s Intention: On the bench press, practice...
by ctf_admin | Sep 3, 2017 | Daily Workout
MOB: Full body WU: Review movements S: Back Squat. 5×55% of 1RM. 5×65%. 5+x75%. 20×55%. Rest 2-3:00 between sets. C: AMRAP in 13:00 of: 10 Burpees 10 Ft. Rack Lunges 75/55 10 Pull Ups Intention: This is a hypertrophy phase (re: nicer, rounder butt) of...
by ctf_admin | Sep 1, 2017 | Daily Workout
In 1999, shortly before his 14th birthday, Ret Thomas, a student and athlete at Hilton Head Prep was diagnosed with Ewing’s Sarcoma. Ret lost his year-long battle in April 2000, just after his 15th birthday. Ret’s final wish to his family was, “Give Back.” Events like...
by ctf_admin | Aug 31, 2017 | Daily Workout
MOB: Full body WU: Review movements S: 10 AKB swings EMOM for 6:00. 53/35 C: 10 RFT of: 3 Pwr Cleans 135/95 3 OTBB 3 Ft. Squats 135/95 3 OTBB Option 1: 115/75 Option 2: Weight of choice. Option 3: Weight and subs of choice. PWMOB: Full body rollout. Advanced: Perform...
