by MTCF | Dec 7, 2020 | WOD
12-8-20 STRENGTH DEADLIFT 5×3 Start Moderate and Build to a Heavy 3 (Score is Weight) WOD 6 SETS 10 Pull-Ups 8 Toes to Bar 6 Deadlifts (225/155)(185/135)(135/95) -Rest 1:00 b/t Sets- (Score is...
by MTCF | Nov 30, 2020 | WOD
12-01-20 WOD AMRAP x 20 MINUTES 40/30 Cal Row 30 Russian Twist 20 Walking Lunges 3/3 Turkish Get-Ups (Athlete Choice)* *DB or KB option. 1 Rep = ground to standing position only. (Score is Rounds + Reps) OPTIONAL FINISHER 3 SETS FOR QUALITY 10 Slow Barbell Curls 10...
by MTCF | Aug 30, 2020 | WOD
8/31/20 STRENGTH DEADLIFT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) WORKOUT 3 ROUNDS FOR TIME 1000/800m Row 10 Front Rack Lunges (115/75)|(75/55) 20 Sumo DL...
by MTCF | Aug 29, 2020 | WOD
CORE AMRAP 3 10 Slow Deadbugs 10 Slow Leg Lifts 10 Supermans Rest 1:00 AMRAP 3 10 Slow Deadbugs 10 Slow Leg Lifts 10 Supermans WORKOUT AMRAP 10 20 Slam Balls 15 Glute Bridges 10 Russian Twist Rest 1:00 EMOM x 12 MINUTES MIN 1 – :45 Bicycle Crunches MIN 2 –...
by MTCF | Aug 28, 2020 | WOD
8/29/30 WORKOUT FOR TIME* 100 Double Unders 50/40 Cal Row 100 Double Unders 60 Toes to Bar 100 Double Unders 70 Burpees (Score is Time) FINISHER FOR QUALITY Accumulate 3:00 in Plank* *Every time you break, 30 Bodyweight Russian Twists. (No...
by MTCF | Aug 27, 2020 | WOD
8/28/20 STRENGTH BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) WORKOUT EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105)|(115/75) 2 Push...
