by ctf_admin | May 22, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 BB back squats. 5 BB deadlifts. 5 ring dips S: Back Squat. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 10# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, max reps@95% (2-3 minute rest between sets) C: AMRAP in 10:00 of: 5...
by ctf_admin | May 21, 2017 | Daily Workout
MOB: Dynamic mobility. WU: 200m run. Review hang power clean and power snatch S: Hang Power Clean. 6×2@80%. Rest 2:00 between sets. C: 7 rounds. Every 2:00 perform the following: 5 Pwr Snatch 75/55 Parking Lot Sprint. (From the front door to the first white...
by ctf_admin | May 20, 2017 | Podcast
The KISS method: Keep It Simple, Stupid. How do you find simplicity? Are you really “stupid” if you can’t find simplicity right away? Where did the KISS method originate from? Why is simplicity important in your life? Plus, Yoda stops by! …...
by ctf_admin | May 19, 2017 | Daily Workout
MOB: Dynamic mobility. Review Movements. C: “Fight Gone Bad” 3 Rounds for total reps. 1 Minute each station. On call of “rotate” move to the next station. No rest between stations. Wallballs 20/14 SDHP 75/55 Box Jumps 20″ (step up/step...
by ctf_admin | May 18, 2017 | Daily Workout
MOB: Full body WU: 400m run. Review movements. S: Close Grip Bench Press. 5×5@75% C: Part A: EMOM for 8:00: :20 work / :40 rest Calorie Row REST EXACTLY 3:00. THEN: Part B: EMOM for 8:00: 3 Deadlifts @80% 1RM Option 1: 65% of 1RM Option 2: Weight of choice PWMOB:...
