by MTCF | Jan 19, 2025 | Uncategorized
Strength: Front Squat (3×10) 12:00 Running Clock: Build In Weight To Technical Failure Aim for ~60-70% of 1RM Rest 2-3 Minutes Between Sets WOD: “Fasten Your Seatbelts” AMRAP 7: 30 Toes to Bar 30 Front Rack Reverse Lunges Max Calorie Bike Directly Into…....
by MTCF | Jan 17, 2025 | Uncategorized
8:30am Class WOD: “My Little Friend” TEAMS OF 3 [AMRAP 30]: 60-90-120: Bike Erg Calories* Double Unders (Each) Barbell Reps Round 1: 60 Clean & Jerks (135/95) Round 2: 90 Snatches (115/85) Round 3: Max Thrusters (95/65) * FFF Calories: 48-72-96 * FMM Calories:...
by MTCF | Jan 16, 2025 | Uncategorized
Strength: Bench Press (3×5) 15:00 Running Clock 3 Sets: 5 Bench Press – Rest 20 Seconds – 3 Lying Medball Chest Throws (14/10) * Build In Weight To Technical Failure * Aim for ~75-80% * Rest 2-3 Minutes Between Sets WOD: “Trophies” Open/RX AMRAP 15:...
by MTCF | Jan 15, 2025 | Uncategorized
Strength: Deadlift (3×5) 15:00 Running Clock 3 Sets: 5 Deadlifts • Build In Weight To Technical Failure WOD: “Unhinged” For Time: 21-15-9 Deadlifts (225/155) 42-30-18 Box Jumps (24″/20″) 63-45-27 AbMat Sit-ups Time Cap: 18...
by MTCF | Jan 14, 2025 | Uncategorized
WOD: “Oil & Water” 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs (20/14) 15 Burpees * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off
by MTCF | Jan 13, 2025 | Uncategorized
Strength: Weighted Strict Pull-up (3×5) 12:00 Running Clock 3 Sets: 5 Weighted Strict Pull-ups • Build In Weight To Technical Failure – If you don’t have strict pull-ups do 5 Banded Pull-Ups WOD: “Regional Manager” 10 Rounds For Time: 200 Meter Run 1 Rope...
