by MTCF | Feb 2, 2025 | Uncategorized
Strength: Front Rack Reverse Lunges (3×8) 3 Sets: 8 Front Rack Reverse Lunges • 4 Reps Each Leg • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Control+Alt+Delete” AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double...
by MTCF | Jan 31, 2025 | Uncategorized
Strength: Bench PresBench Press 3 Sets: 3 Bench Press Aim for 80-85% Build In Weight To Technical Failures WOD: “Brownie Points” [TEAMS OF 3] On the 6:00 x 3 Rounds: 50 Synchro Sit-ups “X” Bodyweight Reps Max Calorie Team Row Pick One: A) 30 Push-ups B) 15...
by MTCF | Jan 30, 2025 | Uncategorized
Strength: Deadlift (3×3) 3 Sets: 3 Deadlifts • Rest 20 Seconds – 2 Max Distance Broad Jumps • Build In Weight To Technical Failure • Aim for ~80-85% of 1RM • Rest 2-3 Minutes Between Sets WOD: “Opposites Attract” For Time: 1-10 Power Cleans 10-1 Front...
by MTCF | Jan 29, 2025 | Uncategorized
WOD: “Toss Up” 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press (135/95) 21 Box Jumps (24″/20″) Modifications 400M RUN • 2:30 Time Cap • 500/450m Row • 400/360m Ski • 25/20 Calorie Echo Bike • 1,000/900m Bike Erg • 32 Shuttle Runs...
by MTCF | Jan 28, 2025 | Uncategorized
Strength: Weighted Strict Pull-up (3×3) 12:00 Running Clock 3 Sets: 3 Weighted Strict Pull-ups • Rest 20 Seconds – 3 Kneeling Medball Slams • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WORD: “The Shredder” For Time: 40/32 Calorie...
by MTCF | Jan 27, 2025 | Uncategorized
Strength: Back Squat (3×3) 12:00 Running Clock 3 Sets: 3 Back Squats • Build In Weight To Technical Failure • Aim for ~80-85% of 1RM • Rest 2-3 Minutes Between Sets WOD: “Abandon Ship” AMRAP 5: 50/40 Calorie Row Max Wallballs AMRAP 4: 40/32 Calorie Row Max...
