by MTCF | Nov 29, 2022 | Uncategorized
Strength: Strict Pull Ups* EMOM 15 1, 2, or 3 reps *Option to add weight WOD: “Messi” Open 15.5 27-21-15-9 Calorie Row Thrusters 95/65 15 Min Cap...
by MTCF | Nov 28, 2022 | Uncategorized
STRENGTH: Bench Press Every 2:00 for 6:00 10 Reps Every 2:00 for 6:00 5 Reps WOD: “Ronaldo” 3x AMRAP 3 / 3:00 Rest Climb the Ladder 1 Power Clean 1 Bar Facing Burpee 2/2, 3/3, etc.. R1 – 95/65 R2 – 135/95 R3 –...
by MTCF | Nov 25, 2022 | Uncategorized
STRENGTH: Clean and Jerk Every :30 for 10:00 1 Rep WOD: “STRENGTH” 15 Rounds 2 Squat Clean and Jerk 185/135 5 Toes to Bar 25′ HS Walk or Double KB/DB OH 50′ Walk 25 Min...
by MTCF | Nov 23, 2022 | Uncategorized
One Class Today at 9:00am… WOD: “Thanksgiving With The Girls” Angie’s House 20 pull-ups 20 push-ups 20 AMSU 20 air squats Annie’s House 30 double unders 30 AMSU Christine’s House 500m row 12 deadlifts (135/95) 21 box jumps (24/20) Eva’s House 800m run 30 KBS (70/53)...
by MTCF | Nov 22, 2022 | Uncategorized
Strength: Back Rack Lunges Every 3:00 for 15:00: Complete 10 Back Rack Lunges (5/side) WOD: “Food Coma” Every 2:30 for 15:00 10 DB Front Rack Lunge Steps 50/35s 10 DB Thrusters 50/35s 10 Lateral Burpees ov...
