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...
by ctf_admin | Aug 29, 2017 | Daily Workout
MOB: Full body WU: Review movements C: 6 rounds of: Max DU’s :40 work/:20 rest Max Calorie Row :40 work/:20 rest Max Lunges :40 work/:20 rest Max RKB Swings 53/35 :40 work/:20 rest Max Burpees :40 work/:20 rest Rest 1:00 Record total reps scored for each round....
by ctf_admin | Aug 28, 2017 | Daily Workout
MOB: Full body WU: 400m run. Review movements. S: Push Jerk. 1 rep at 90% of your 1RM EMOM for 8:00. C: 4 RFT of: 10 HSPU 20 Leg raises 400m run THIS WORKOUT HAS A 17:00 CAP! Option 1: 6 HSPU Option 2: 10 HSPU at sub of choice Option 3: Subs of choice. Alternate...
by ctf_admin | Aug 27, 2017 | Daily Workout
MOB: Full body WU: 2 parking lot runs (increase speed each time, no rest between the runs). 5 BB HPC. 5 BB OHS. S: Overhead Squat. 15 minutes to find a 1RM. C: 8 rounds. Every 2 minutes perform the following: 5 Hang Power Cleans @75% of your hang power clean 1RM....
