by MTCF | Apr 13, 2025 | Uncategorized
Strength: Bench Press: 4 Sets: 4 Bench Press – Rest 20 Seconds – * Build In Weight To Technical Failure * Aim for ~77-85% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Doorbell” Open: AMRAP 15: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings...
by MTCF | Apr 11, 2025 | Uncategorized
WOD: “Tapas” (Team Version) [TEAMS OF 3] AMRAP 30: 60/48 Calorie Row 60 Lateral Barbell Burpees 60 Hang Power Cleans (135/95) 60 Toes to Bar
by MTCF | Apr 10, 2025 | Uncategorized
Strength: Back Squat 4 Sets: 5 Back Squats – Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Shakedown” For Time: 600 Meter Run, 30 Thrusters 400...
by MTCF | Apr 9, 2025 | Uncategorized
WOD: “Please Hold” [On the 00:00]: 120/100 Calorie Row [On the 10:00]: 600 Meter Farmers Carry (50/35)’s [On the 20:00]: 4,000/3,600 Meter Bike Erg Time Cap: 30 Minutes
by MTCF | Apr 8, 2025 | Uncategorized
Strength: Bench Press 4 Sets: 5 Bench Press – Rest 20 Seconds – 3 Lying Medball Chest Throw (14/10) * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Magneto” On the 1:30 x 10 Sets: 60 Double Unders / 30...
by MTCF | Apr 7, 2025 | Uncategorized
Strength: 4 Sets: 5 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Sham” 7 Rounds For Time: 11 Deadlifts (Bodyweight) 100 Meter Sprint Time Cap:...
