by MTCF | Jan 14, 2024 | Uncategorized
Strength: Back Squat w/ :02 Pause Every 2:30 for 15:00 Complete 1 set 3-3-3-3-3-3 build across sets WOD: For Time 30/24 Calorie Row 30 Push Ups 15 Strict Pull Ups 20/16 Calorie Row 20 Push Ups 10 Strict Pull Ups 10/8 Calorie Row 10 Push Ups 5 Strict Pull Ups 12 Min...
by MTCF | Jan 9, 2024 | Uncategorized
Strength: Deadlift w/ Tempo* In 12:00 Complete 5-5-5-5-5 *Take :03-:05 to lower each rep back to the ground. You should tap the ground and stand right back up with an explosive pull. Build across the sets gradually. WOD: RX: 3 Rounds 15 Chest to Bar 15 Deadlift...
by MTCF | Jan 5, 2024 | Uncategorized
Partner WOD: With a Partner… Alternate complete rounds: 5 Deadlift (315/215) (275/185)(225/155) 7 50′ Shuttle Runs (25′ out and 25′ back) 10 Pull Ups
by MTCF | Dec 22, 2023 | Uncategorized
WOD: “12 Days Of Christmas” 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air Squats “12 Days of Christmas” Home...
by MTCF | Dec 20, 2023 | Uncategorized
WOD: RX: 4 Rounds 400m Run 60 Double Unders 30 Medball Box Step Ups 24/20″ 30 Medball Sit Ups 25 Min Cap Fitness: 4 Rounds 400m Medball Run 50 Single Unders 20 Medball Box Step Ups 20″ 20 Medball Sit Ups 25 Min...
by MTCF | Dec 18, 2023 | Uncategorized
Strength: Every 1:30 for 12:00 (8 sets) Barbell Complex 2 Deadlifts + 1 Hang Power Cleans Build in Weight WOD: RX: AMRAP 10 5 Deadlift 135/95 3 Lateral Bar Burpees 5 Hang Power Cleans 135/95 3 Lateral Bar Burpees Fitness: AMRAP 10 5 DB Deadlift 35/20s 3 Burpees 5 DB...
