by MTCF | Jan 23, 2023 | WOD
Strength: Deadlift (6×3) Every 2:00 for 12:00 3 Reps WOD: 3x AMRAP 4 / 1:00 Rest 20 Ab Mat Sit Ups then 1 Power Clean 135/95 1 Bar Facing Burpees 2/2, 3/3, etc.. Continue climbing where you left off, just complete the 20 Sit Ups at the top of each...
by MTCF | Jan 22, 2023 | Uncategorized
Strength: Front Squat In 16:00 Complete 3-3-3-2-2-2-1-1 WOD: For Time 15 Thrusters 95/65 50/40 Calorie Row 15 Thrusters 50 DB Box Step Ups 24/20″ 50/35 15 Thrusters 12 Minute Time...
by MTCF | Jan 20, 2023 | Uncategorized
Strength: Barbell Complex: Every :90 for 9:00 (6 Sets) 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk WOD: 30/24 Calorie on Machine of Choice 1 Round of “DT” 155/105 30 Bar Facing Burpees 1 Round of “DT” 10 Wall Walks 1 Rounds of...
by MTCF | Jan 19, 2023 | Uncategorized
Strength: Front Rack Reverse Lunge Steps Every 3:00 for 15:00 12 Reps (6/leg) WOD: From 0:00-5:00 20/16 Calorie Bike (or Row) 20 Pull Ups 20 Pistols (or alternating Lunge in place) (Rest remainder) From 5:00-10:00 25/20 Calorie Bike 25 Pull Ups 25 Pistols (or Lunge)...
by MTCF | Jan 18, 2023 | WOD
WOD: 30-20-10 Hand Release Push Ups S-KB Box Step Up 24/20″ 53/35 KB Swings 53/35 20 Min Cap Finisher for Quality 3 Rounds – For Completion 10 L-Arm KB Bent Over Row 10 R-Arm KB Bent Over Row 25 Ab Mat Sit...
