by MTCF | Oct 10, 2023 | Uncategorized
Strict Pull up Test Row 1000/800m Then 2 Rounds 15 banded lat pull downs 15 banded face pulls 15 banded curls rest 3 min Test max set unbroken strict pull ups WOD: 200m Single KB Farmers Carry (53/35) –Into– 9-15-21-15-9 Pull-Ups Goblet Squats (53/35)...
by MTCF | Oct 9, 2023 | Uncategorized
Strength: E2MOM x 8:00 Back Squat: 5 reps @ 60% (easy) 3 reps @ 70% (moderate) 3 reps @ 80% (moderate/heavy) 2 reps @ 85% (heavy) then.. 8 min to hit a heavy single back squat WOD: 4 RFT 20 AMSU 15 KBS 70/53 10...
by MTCF | Oct 8, 2023 | Uncategorized
Strength: Push Press + Push Jerk Every :90 for 12:00 2+1 Reps Build across sets WOD: AMRAP 8 10/7 Calorie Bike 10 Push Press 95/65 10 Box Jump Overs 24/20″ Rest 2:00 For TIme 30/21 Calorie Bike 30 Push Press 95/65 30 Box Jump Overs 24/20″ 17 Min...
by MTCF | Oct 6, 2023 | Uncategorized
Partner WOD: 3 Rounds Partner 1: 5 Burpee Box Get Overs 48″ Partner 2: 10 Axle Bar Power Cleans (115/80) -rest until 8 minutes- 3 Rounds Partner 1: 10/8 Calorie Echo Bike Partner 2: 20 Front Rack Axle Bar Reverse Lunges (115/80) *Both complete each station for 3...
by MTCF | Oct 5, 2023 | Uncategorized
Strict Press Cycle **If you were able to maintain the tempos, try to add more weight compared to last week 3 Rounds 6 Strict Press 65-70% of 1RM (4 Second eccentric) rest 30 sec 8 DB Lateral Delt Raises (3 second eccentric) rest 30 sec 15 Banded Y-Raises Rest 3 Min...
