by MTCF | Mar 25, 2024 | Uncategorized
Strength: Deadlift Every :90 for 9:00 5 Reps Build across sets WOD: RX: 10 Rounds 10/7 Calorie Bike (Row/Ski) 200m Run 30 Double Unders 26 Min Cap Fitness: 8 Rounds 10/7 Calories on Machine of Choice 200m Run 25 Double Unders / Single...
by MTCF | Mar 24, 2024 | Uncategorized
Strength: Back Squat Every 2:00 for 14:00 5-4-3-2-1-1-1 WOD: RX: 4 Rounds 16 Box Jump Overs 24/20″ 12 Toes to Bar 8 Hang Power Cleans 185/135 16 Min Cap Fitness: 16 Box Jumps (any height) 12 Alt Leg V-Ups 8 Dumbbell Hang Power Cleans...
by MTCF | Mar 22, 2024 | Uncategorized
Strength: Front Squat In 12:00 Complete 10-7-5-3-1-1 WOD: 10-8-6-4-2 Squat Cleans 205/145 5-4-3-2-1 Rope Climbs / Muscle Ups (2x) / Pull Ups (3x) 15 Min...
by MTCF | Mar 21, 2024 | Uncategorized
Strength: Strict Press In 12:00 Complete 5-5-3-3-1-1 Building Across WOD: RX: 3 Rounds 15 Deadlift 155/105 12 Bar Facing Burpees 9 Shoulder to OH 155/105 6 Bar Facing Burpees 1:00 Rest 15 Min Cap Fitness: 3 Rounds 15 DB Deadlift 35/20s 12 Burpees Over DB 9 DB Shoulder...
by MTCF | Mar 20, 2024 | Uncategorized
WOD: 5 Rounds for Time: 200m Run* 4 Wall Walks 200m Run 16 DB Box Step Ups 24/20″ 50/35 20 Min Cap *Can Sub 8 Shuttle Runs (50ft Open Standards) or Machine of Choice and Adjust Meters Finisher: 3 Rounds for Quality: Kettlebell Oblique Crunch (10 Each Side)...
by MTCF | Mar 19, 2024 | Uncategorized
Strength: Hang Power Clean EMOM x 7:00 2 Hang Power Cleans Building in Weight WOD: RX: 4x AMRAP 3 / 1:00 Rest 15 Wall Balls (20/14) 12 Toes to Bar 9 Hang Power Cleans (135/95) *Each round you’ll continue on wherever you left off in the AMRAP, to have one total...
