by MTCF | Oct 4, 2023 | Uncategorized
Strength: Deadlift for load: Every 2:30 #1: 7 reps @ 75% #2: 6 reps @ 78% #2: 5 reps @ 81% #3: 4 reps @ 84% #4: 3 reps @ 87% #5: 2 reps @ 90% WOD: RX: AMRAP 3:00 for 3 Rounds (2:00 Rest between rounds) 200m Run 10 DB Box Step Up 24/20″ 50/35 Max V-Ups 2:00 Rest...
by MTCF | Oct 3, 2023 | Uncategorized
Pull-Up Strength Cycle 5 Rounds (Not for Time) 6-10 banded or box PU (First 3-5 with slow descent) OR 3-5 kipping PU + kip swing then 3-5 kipping PU 15-30s active hang from rig 15/15 single arm lat pulldowns WOD: RX: 3 Rounds 15/10 Calorie Bike (or 15/12 Row/Ski) 10...
by MTCF | Oct 2, 2023 | Uncategorized
Strength: Back Squat for load: #1: 3 reps @ 75% #2: 2 reps @ 80% #3: 1 rep @ 85% #4: 3 reps @ 80% #5: 2 reps @ 85% #6: 1 rep @ 90% WOD: RX: 12-9-6-3-6-9-12 Thrusters 45/35 Burpees 16 minute time...
by MTCF | Oct 1, 2023 | Uncategorized
WOD: RX: Every 5:00 for 25:00 400m Run 6 Power Snatches (135/95) 12 Alternating Pistols Fitness: Every 5:00 for 25:00 400m Run 6 Power Snatches (95/65) 12 Air...
by MTCF | Sep 29, 2023 | Uncategorized
WOD: “Minnesota Ben’s Birthday WOD” For Time with a Partner… 1000/900m Row 80 Alt. Single Arm Clean & Jerk (50/35) 1000/800m Row 60 Alt. Single Arm DB Snatch (50/35) 1000/800m Row 40 Devil Press (50/35) If you see coach Ben wish him a Happy Belated...
