by MTCF | Jan 17, 2021 | WOD
1.18.21 WOD “Black Panther” (OPEN 11.5) 20 Minute AMRAP 5 Power Cleans (145/100) 10 Toes-to-Bar 15 Wall Balls (20/14) Accessory 3 Rounds 10 Standing Alt. DB Bicep Curls (each side) 20-40 secs Top of Ring Dip Hold 1 min couch stretch (each side) 1 min foam roll lats...
by MTCF | Jan 16, 2021 | WOD
1-17-2021 WARMUP AMRAP 5 12 Jumping Jacks 12 Lunges 12 Glut Bridge-Ups 12 Sit-Ups 12 Air Squats STRENGTH TABATA (8 Sets :20 on/:10 off) 1 – Glut Bridge-Ups* 2 – Air Squats** *hold top position during rest **hold bottom position during rest WORKOUT AMRAP 6...
by MTCF | Jan 15, 2021 | WOD
WOD “Jedi” AMRAP 10 Minutes 10 V-Ups 50’ Handstand Walk or 100′ Double Dumbbell Overhead Carry (2×35/2×20) -Rest 10 Minutes- AMRAP 10 Minutes 1, 1, 2, 2, 3, 3, 4, 4…. Bar Muscle Ups/Chest to Bar/Pull-ups Power Clean and Jerks (155/105) Accessory Work...
by MTCF | Jan 14, 2021 | WOD
1.15.21 STRENGTH Power Clean + Hang Clean + Clean: – 2 sets x 1+1+1 reps @ 70% 1 RM clean – 3 sets x 1+1+1 reps @ 75% 1 RM clean * Rest 60-90 seconds between sets WOD “The Rescue” For Time: 10 Deadlifts (135/95) 15 Hand Stand Push Ups 10 Deadlifts...
by MTCF | Jan 13, 2021 | WOD
1.14.21 WOD “The Gunslinger” Every min (10:00) 200/175m Row – Rest 2:00 – Every min (10:00) 5 Power Snatch (115/80) * Weight must be Touch and Go – rest 2:00 – Every min (10:00) 10 Bar facing Burpees Accessory 3-5 sets 15 Hip Extension (OR 15...
by MTCF | Jan 12, 2021 | WOD
01.13.21 WOD “Baby Yoda” Teams of 2 200 Wall Balls (20/14) 125 GHD Sit Ups (OR 175 Abmat Sit Ups) 75 Syncro Push Ups Accessory 3 sets 10 Dumbbell Bent Over Row 15 Glute...
