by MTCF | Apr 23, 2025 | Uncategorized
WOD: “Hands Up” 5 Rounds For Time: 10-20-30-40-50 Calorie Bike Erg 5 Power Cleans (155/105) 50 Meter Double Dumbbell Front Rack Carry (50/35)’s Women’s Calories: 8-16-24-32-40 Time Cap: 25 Minutes Bike Modifications [MEN] 10-20-30-40-50 CALORIE BIKE •...
by MTCF | Apr 22, 2025 | Uncategorized
Strength: Bench Press 4 Sets: 3 Bench Press • Rest 20 Seconds – 3 Lying Medball Chest Throw (14/10) • Build In Weight To Technical Failure • Aim for ~83-93%+ of 1RM • Rest 2-3 Minutes Between Sets WOD: “Taboo” TABATA [8 x :20 Work + :10 Rest] A) Dumbbell Bench...
by MTCF | Apr 21, 2025 | Uncategorized
Strength: Deadlift: 4 Sets: 3 Deadlifts • Rest 20 Seconds – 2 Max Distance Broad Jumps • Build In Weight To Technical Failure • Aim for ~83-93%+ of 1RM • Rest 1-3 Minutes Between Sets WOD: “Jaba The Hutt” For Time: 10 Strict Toes To Bar 20 Box Jumps 40 Dumbbell...
by MTCF | Apr 20, 2025 | Uncategorized
Strength: Weighted Strict Pull-up: 4 Sets: 3 Weighted Strict Pull-ups • Rest 20 Seconds 3 Medball Slams • Build In Weight To Technical Failure Aim for ~83-93%+ of 1RM • Rest 1-3 Minutes Between Sets WOD: “Nine Inch Nails” On the Minute x 9: Minute 1: 9 Front Squats +...
by MTCF | Apr 18, 2025 | Uncategorized
Strength: Every 1:30 for 8 Rounds 2 Power Snatches Building in Weight WOD: “On Your Right” For Time: 40 Dumbbell Snatches 2,000/1,800 Meter Bike Erg 30 Dumbbell Snatches 1,500/1,200 Meter Bike Erg 20 Dumbbell Snatches 1,000/900 Meter Bike Erg 10 Dumbbell Snatches...
