by MTCF | Feb 15, 2023 | Uncategorized
For the next 3 Thursdays (during The Open) Athletes will have the option to do a GOAT Day or the WOD. We will warm up as a group then split up and warm up individual movements or WOD movements for the day. For those of you that don’t know what a GOAT day is see...
by MTCF | Feb 14, 2023 | Uncategorized
Strength: Jerk Every 2:00 for 10:00 4 Push OR Split Jerks WOD AMRAP 20 3 Wall Walks 6 50′ Shuttles (25′ down and back) 18 Wallballs...
by MTCF | Feb 13, 2023 | Uncategorized
WOD: 12-9-6 Power Snatch 75/55 Handstand Push Up 1:00 Rest 12-9-6 Power Snatch 75/55 Box Jump Over 24/20″ 1:00 Rest 12-9-6 Box Jump Over 24/20″ Handstand Push Up 12 Min Cap Post WOD Strength: Power Snatch In 12:00 establish a Heavy...
by MTCF | Feb 12, 2023 | WOD
Strength: EMOM 10 Back Squat 1 Rep WOD 5 Rounds :30 on, :30 off Reps of: Alt. DB Hang Clean and Jerk 50/35 Double Unders Row for...
by MTCF | Feb 10, 2023 | WOD
Strength: Front Squat Every 2:00 for 12:00 3 “Heavy” Reps WOD: AMRAP 18* 10 Box Jump Overs 24/20″ 3 Power Cleans 95/65 10 Box Jump Overs 6 Power Cleans 95/65 10 Box Jump Overs 9 Power Cleans 95/65 Then 10/3, 10/6, 10/9 @115/75 Then 10/3, 10/6, 10/9...
