by ctf_admin | May 29, 2017 | Daily Workout
MOB: Full body WU: 200m run. 5 OHS. 5 Bent over row. S: Back Squat. 25 Minutes to find a 1RM. C: 21-15-9 reps for time of: OHS 95/65 Bent Over Rows 95/65 THIS WORKOUT HAS A 10:00 CAP! Option 1: 75/55 Option 2: Weights of choice Option 3: Weight of choice, subs of...
by ctf_admin | May 29, 2017 | Podcast
Looking back to stay present and move forward does not come without its own set of challenges. What are “the rules” of hindsight? Is hindsight 20/20? How can we use our powers of perception to fuel our progress, motivation and happiness? All these answers...
by ctf_admin | May 28, 2017 | Daily Workout
MOB: Dynamic mobility WU: 5 BB DL. 5 BB HPC. 2:00 of jump rope/double under practice S: Hang Power Clean. 10×1@90%1RM. Take a 2:00 rest between efforts.* * If you did “Murph” on Saturday and are still feeling a little banged up, perform the following:...
by ctf_admin | May 25, 2017 | Daily Workout
MOB: Dynamic mobility WU: 400m run. Review movements S: Close Grip Bench Press. 5×3@85%. 2-3 minute rest between efforts. C: 5 RFT of: 10 Alt Leg Step Ups 24/20 400m Run THIS WORKOUT HAS A 20:00 CAP! Option 1: Height of choice PWMOB: Full body rollout. Advanced:...
by ctf_admin | May 24, 2017 | Daily Workout
MOB: Full body WU: 2:00 of jump rope. 5 T2B. S: Strict Press. BASE YOUR PERCENTAGES OFF OF 90% OF YOUR 1RM + 5# Warmup sets: 5@40%, 5@50%, 3@60% Work sets: 5@75%, 3@85%, max reps@95% (2-3 minute rest between sets) C: EMOM for 10:00 of: 30 DU’s 10 T2B Option 1: 6...
