by MTCF | Sep 22, 2023 | Uncategorized
“Doug & Kirstin’s Wedding WOD” With a Partner… AMRAP 23:00 9 Deadlifts (185/135) 9 KBS or DB Snatch (53/35)(50/35) 9 Pull Ups While Partner 1 completes full round Partner 2 holds Med Ball (20/14) and then switch. Come Join Doug and Kirstin...
by MTCF | Sep 21, 2023 | Uncategorized
Strict Press Cycle: **If you were able to maintain the tempos, try to add 5-10lbs from 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 5 Shoulder to ear press + 5 ear to OH...
by MTCF | Sep 20, 2023 | Uncategorized
Strength: 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. Every 2:00 Deadlift for load: #1: 8 reps @ 69% #2: 6 reps @ 74% #3: 4 reps @...
by MTCF | Sep 19, 2023 | Uncategorized
Pull-up Work: 4 Rounds (Not for Time) 12/9 Calorie Row 8 PVC Pass Throughs 1 Large Unbroken Set of: (see coaches notes) -Strength Program: Banded Strict Pullups / Ring Rows -Skill Program: Kipping Pullups/ Butterfly Pullups/ BMU / etc.. Rest 1 minute between rounds...
by MTCF | Sep 18, 2023 | Uncategorized
Strength: Every 2:30 min for 15 minutes Back Squat #1: 5 reps @ 67% #2: 3 reps @ 70% #3: 2 reps @ 73% #4: 5 reps @ 70% #5: 3 reps @ 73% #6: 2 reps @ 76% WOD: RX: 3 Rounds 15 S-DB Box Step Overs 50/35 24/20″ 5 Ring Muscle Ups 2:00 Rest 3 Rounds 200m Run 10...
