by ctf_admin | Apr 28, 2017 | Podcast
The Subtle Art of Not Giving A F*ck by Mark Manson is equal parts f-bombs, hilarity and epiphany. Want to simplify your life and be happy? Listen up. This podcast is not suitable for work or children so put on the headphones or tell the kids to “ear muff”...
by ctf_admin | Apr 28, 2017 | Daily Workout
MOB: Full body WU: Review movements. 5 dips S: Floor Press. 4×5@65% of 1RM Bench Press. 2:00 rest between efforts. C: AMRAP in 10:00 of: 2-4-6-8-10….etc Hang Snatch (power or squat) at 50% of your 1RM Squat Snatch Ring Dips Option 1: Bar Dips Option 2: Dip...
by ctf_admin | Apr 26, 2017 | Daily Workout
MOB: Full body. WU: 5 BB Strict Press. Review Bear Complex. S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM. WU: 5×40%, 5×50%, 3×60% Work Sets: 5×75%, 3×85%, max reps@95% Rest 2-3:00 between sets. C: Bear Complex. Watch Andrea...
by ctf_admin | Apr 25, 2017 | Daily Workout
MOB & WU: Dynamic mobility. Review movements. C: 8 RFT: 400m Run 25 Sit Ups 25 Air Squats THIS WORKOUT HAS A 40:00 CAP. Option 1: 15 squats. Option 2: 15 squats. 15 situps. Option 3: AMRAP in 25:00 of: Odd rounds: 400m run/walk + squats and situp reps of choice...
by ctf_admin | Apr 24, 2017 | Daily Workout
MOB: Full body WU: 5 C2B pull-ups. 5 DB snatch/each arm. 3 rounds of jump rope/double under practice. :30 work/:30 rest. Review bench press. S: Bench Press. 5×4@75%. 2:00 rest between efforts. C: AMRAP in 12:00 of: 30 DU’s 5 C2B 5 DB Snatch, right arm 50/35...
