by MTCF | Oct 16, 2023 | Uncategorized
Strength: Push Press Every :30 for 3:00 2 Rep then in 7:00 Establish a Heavy Single WOD: RX: Every 4:00 for 20:00 400m Run 1 Set of Thrusters 95/65 Fitness: Every 4:00 for 20:00 400m Run 1 Set of DB Thrusters (any...
by MTCF | Oct 15, 2023 | Uncategorized
Strength: 6 Rounds :40 on 1:20 off Max Front Rack Lunge Steps Athlete’s choice for weight WOD: RX: For Time 10/8 Calorie Row 2 Strict HSPU 2 Hang Squat Cleans 155/105 10(8)/4/4, 10(8)/6/6, 10(8)/8/8, 10(8)/10/10 14 Min Cap Fitness: For Time 10/8 Calorie Row 3 Push Ups...
by MTCF | Oct 13, 2023 | Uncategorized
Partner WOD Split Each Movement with a Partner 8 Rounds For Time: 8 Wall Balls 8 Burpees 8 Atl. Single Arm DB C&J (70/50) 8 C2B/BMU 8 Alt. Lunges (Weight Optional) 8 Wall Walks 800m Row or Run (Run or Row 400 together) 8 Pull-Ups/Chest to Bar Pull...
by MTCF | Oct 12, 2023 | Uncategorized
Strength: Strict Press EMOM 5 3 Reps Easy-Moderate Weight Same weight across sets then– 10:00 to find 1RM WOD: AMRAP 20 100m Run 10 Double Unders 10 Floor Press 50’s/35’s 200m Run 20 Double Unders 10 Floor Press 300m Run 30/10 400m Run 40/10...
by MTCF | Oct 11, 2023 | Uncategorized
Strength: Deadlift for load: 16:00 Running Clock… Minutes 0:00 – 2:00: 5 reps @ 50% Minutes 2:00 – 4:00: 3 reps @ 60% Minutes 4:00 – 6:00: 3 reps @ 70% Minutes 6:00 – 8:00 2 reps @ 80% Then… In 8:00 establish a heavy single deadlift...
