by MTCF | Apr 1, 2020 | WOD
Zoom WOD: 100 Jumping Jacks 1 Minute Plank Hold 80 Jumping Jacks 1 Minute Plank Hold R Side 60 Jumping Jacks 1 Minute Plank Hold L Side 40 Jumping Jacks 1 Minute Plank Hold 20 Jumping Jacks (Score is Time) ***HOME WOD #1*** FOR TIME 40-30-20-10 Alt. Jumping Lunges...
by MTCF | Mar 31, 2020 | WOD
Zoom WOD: 5 Rounds, 1 minute per station: Mountain Climbers Push-ups Flutter Kicks Air Squats Rest (Score is total reps) ***HOME WOD#1*** 5 ROUNDS FOR TIME 400m Backpack Run 20 Backpack Sumo DL 1:00 Backpack Overhead Hold (Score is Time) ***HOME WOD #2*** STRENGTH...
by MTCF | Mar 30, 2020 | WOD
Zoom WOD: 50 Alternating Lunges 50 Glute Bridges 50 Sit-ups 50 Dips 50 Alternating Lunges 50 Dips 50 Sit-ups 50 Glute Bridges 50 Alternating Lunges ***HOME WOD #1*** EMOM x 15 MINUTES MIN 1 – :50 MAX Double-Unders or Air Squats MIN 2 – :50 MAX Backpack...
by MTCF | Mar 29, 2020 | WOD
Zoom WOD: 30-20-10 Burpee Squat Complex 50-40-30 High Knees* Finisher: 30-20-10 Alternating V-ups 10-20-30 Heel Taps Over Object** *Modify to other cardio movement if unable to do high knees **Use a KB, DB, Soccer/Basketball, Pillow for heel taps. ***HOME WOD #1***...
by MTCF | Mar 28, 2020 | WOD
by MTCF | Mar 27, 2020 | WOD
Zoom WOD: Saturday’s 9AM Live Zoom WOD will be… DECK OF CARDS Using a 52 card deck… Each card drawn determines which exercise to do and the number of reps (face cards = 10, Aces = 20). Suit determines the exercise: Hearts = Dips Diamonds = Sit-Ups Clubs =...
