by MTCF | Feb 16, 2025 | Uncategorized
Strength: Front Squat 3 Sets: 6 Front Squats • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Clean Up” 10 Rounds For Time: 3 Deadlifts (255/175) 1-10 Dumbbell Front Squats (50/35)’s Time Cap: 18...
by MTCF | Feb 14, 2025 | Uncategorized
WOD: “Microchip” [TEAMS OF 2] For Time: 150 Wallballs 150 Double Unders (Each) 3,000/2,400 Meter Row 150 Double Unders (Each) 150 Wallballs Medicine Ball: (20/14) * Split Reps However On Wallballs & Row * Do Double Unders At Same Time * Must Finish All Reps...
by MTCF | Feb 13, 2025 | Uncategorized
Strength: Bench Press 3 Sets: 2 Bench Press • Rest 20 Seconds – 3 Lying Medball Chest Throws (14/10) • Build In Weight To Technical Failure • Aim for ~83-90% of 1RM • Rest 2-3 Minutes Between Sets WOD: “Three Pointer” 5 Rounds For Total Reps: Minute 1: Dumbbell...
by MTCF | Feb 12, 2025 | Uncategorized
Strength: Deadlift 3 Sets: 2 Deadlifts • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Mufasa” On the Minute x 10: 3 Power Snatches (115/85) Max Bar-Facing...
by MTCF | Feb 11, 2025 | Uncategorized
WOD: “Quadruplet” 4 Rounds x AMRAP 4: 27/21 Calorie Row 15 Box Jumps (24″/20″) 12 Alternating Dumbbell Hang Squat Cleans Dumbbell: (70/50) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off...
by MTCF | Feb 10, 2025 | Uncategorized
Strength: 3 Sets: 2 Weighted Strict Pull-ups • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Mount St. Helen” For Time: 36 Pull-ups 63 Kettlebell Swings (53/35) 1,200 Meter Run Time Cap: 18 Minutes Run Substitute: 1,200 METER RUN • 7:30...
