by MTCF | Sep 17, 2023 | Uncategorized
Strength: Every 1:30 for 12 minutes 1 Power Clean + 3 Push Jerks WOD: Follow these rounds until 80 Burpees are completed From 0:00-3:00 30 Alternating DB Snatch 50/35 Max Burpees From 3:00-6:00 25 Alternating DB Snatch 50/35 Max Burpees From 6:00-9:00 20 Alternating...
by MTCF | Sep 15, 2023 | Uncategorized
Strength: Squat Snatch EMOM 8 1 Rep WOD: PARTNER WOD AMRAP 20 200m Run 10 Bar Facing Burpees 10 Overhead Squat 115/75 -Alternate movements with your partner (P1 – Run, P2 – Burpees, P1 – OHS, P2 – Run,...
by MTCF | Sep 14, 2023 | Uncategorized
Strength: 3 Rounds 6 Strict Press 65-70% of 1RM (40X1) (4 Second eccentric) rest 30 sec 8 DB Lateral Delt Raises (3011) (3 second eccentric) https://youtu.be/mtkjJIMapmg rest 30 sec 15 Banded Y-Raises https://youtu.be/e7IHp1DUz0g Rest 3 Min Score is the weight used...
by MTCF | Sep 13, 2023 | Uncategorized
Pre-Class Warmup: Row 1000m/800m Deadlift Primer: In 6 minutes 2 rounds 5 glute bridge on foam roller 5 barbell good morning 5 stiff legged deadlift 5 single leg kettle bell deadlift Strength: Every 2:00 Deadlift for load: #1: 8 reps @ 67% #2: 6 reps @ 72% #3: 4 reps...
by MTCF | Sep 12, 2023 | Uncategorized
Pre-Class Warmup: Crossover Symmetry Pull-Up Primer: 2 Rounds 10 Banded Pass Throughs 10 Hollow Rocks 5 Scap Retractions on Rig 10 Wall Angels Pull-Up Progression: Skill Program: (For those that got 3+ strict pull-ups) EMOM 12 min 1) X reps of Skill Movement (choose a...
