by MTCF | Sep 28, 2023 | Uncategorized
Strength: Strict Press Cycle **If you were able to maintain the tempo’s, try to add more weight compared to last week 3 Rounds 6 Strict Press 65-70% of 1RM (4 Second eccentric) rest 30 sec 5 shoulder to ear press + 5 ear to OH press + 5 full press (light...
by MTCF | Sep 27, 2023 | Uncategorized
Deadlift: Build to working sets in 5 min. Consider an approximate buildup to be: 5-6 reps @ 30-40% 4-5 reps @ 40-50% 3-4 reps @ 50-60% Without proper buildup, percentages may feel too heavy. Banded Deadlift for load: Every 2:30 #1: 8 reps @ 60% #2: 6 reps @ 65% #3: 4...
by MTCF | Sep 26, 2023 | Uncategorized
Pull Up Strength Cycle: 16min EMOM: Min 1: 5-8 Bird Dog bent over row w/ dumbell Min 2: 5 box pull ups with 3-5s pause at top OR 5 kipping pu with 3-5s pause at top OR 5-10 box assisted slow butterfly pullups Min 3: Prone ITY 5 reps w/ 3s pause at each position Can be...
by MTCF | Sep 25, 2023 | Uncategorized
Strength: Every 2:30 min for 15 minutes Back Squat #1: 5 reps @ 70% #2: 3 reps @ 73% #3: 2 reps @ 76% #4: 3 reps @ 73% #5: 2 reps @ 76% #6: 1 reps @ 80% WOD: RX: Every 5:00 for 15:00 20/15 Calorie Bike (or Row) 15 Power Snatch 115/75 Fitness: Every 5:00 for 15:00...
by MTCF | Sep 24, 2023 | Uncategorized
Strength: EMOM 15 minutes Minutes 1-3 – 5 Clean And Jerk 115/75 Minutes 4-6 – 4 Clean And Jerk 155/105 Minutes 7-9 – 3 Clean And Jerk 185/115 Minutes 10-12 – 2 Clean And Jerk 205/135 Minutes 13-15 – 1 Clean And Jerk 225/155 WOD: For Time with a Partner 30 Pull Ups 50...
