by MTCF | Dec 4, 2023 | Uncategorized
WOD: RX: 3 Rounds 20 Alternating Front Rack Lunge 95/65 20 Lateral Bar Burpees 20 Overhead Squats 95/65 15 Min Cap Fitness: 3 Rounds 20 Alternating S-DB Front Rack Lunge 35/20 20 Burpees 20 Goblet Squats 35/30 Finisher: For Quality: 3×12 Barbell Bicep Curls w/...
by MTCF | Dec 3, 2023 | WOD
Strength: Back Squat Every 2:00 for 10:00 3 Reps w/ :02 Pause (on all three) WOD: RX: EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14 Fitness: EMOM 10 12/10 Calorie Row 12 Sit Ups Straight into EMOM 10 12/10 Calorie...
by MTCF | Dec 1, 2023 | Uncategorized
Strength: Squat Snatch “Ladder Style” EMOM 10 1 Rep Start at or around your workout weight and build by very small increments each rep. Try to set yourself up to hit something big around minute 8 or 9. If you miss it gives you another shot or two. Jump...
by MTCF | Nov 30, 2023 | Uncategorized
Strength: Deadlift In 10:00 Establish a Heavy Triple WOD: 5 Rounds 2:30 on 1:30 off 400m Run Max Deadlifts 225/155
by MTCF | Nov 29, 2023 | Uncategorized
WOD: Every 5:00 for 25:00 10 Toes to Bar 15/12 Cals Row or Bike 10 DB Push Press (50’s/35’s)(35’s/20’s)* 15/12 Cals Row or Bike *Push Press should be Unbroken. Choose weight accordingly.* Finisher: FOR QUALITY 21-15-9 Single DB Curls* DB Glute...
