by MTCF | Feb 6, 2024 | WOD
Strength: Back Rack Reverse Lunge Every 4:00 for 12:00 20 Reps – Alternating Legs Small weight increase each set WOD: For Time: 20 Chest to Bar 5 Deadlift 225/155 20 Toes to Bar 5 Deadlift 15 Chest to Bar 5 Deadlift 15 Toes to Bar 5 Deadlift 10 Chest to Bar 5...
by MTCF | Feb 5, 2024 | WOD
Strength: Pause Front Squat In 12:00 Establish a Heavy Single WOD RX: For Time 750 Row 75 Crossover Single Unders 15 Bar Muscle Ups 10 Min Cap Fitness: 750 Row 75 Single Unders 15 Pull Ups (any variation) 10 Min...
by MTCF | Feb 2, 2024 | WOD
WOD: Partner WOD: AMRAP 18 Alternate Complete Movements 40 Double Unders 10 S-DB OH Lunge Steps 50/35 10 S-DB Hang Clean and Jerk 50/35 P1 – DU, P2 – Lunge, P1 – C&J, P2 – DU,...
by MTCF | Feb 1, 2024 | WOD
Strength: Back Squat EMOM 10 1 Rep Building in Weight WOD RX: AMRAP 12 10 Power Cleans 155/105 10 Handstand Push Ups Fitness: AMRAP 12 10 DB Hang Power Cleans 35/20s 10 Push...
by MTCF | Jan 31, 2024 | WOD
WOD: EMOM x 30:00 (5 Rounds) Minute 1- 12/10 Cals Bike Erg Minute 2- 12 V-ups or 15 AMSU Minute 3- 6 Double DB Devils Press (Choose your own weight) Minute 4- 12/10 Cals Ski Erg/Row Minute 5- 2 Trips Heavy KB’s Farmers Carry (Weight should be Challenging Down...
by MTCF | Jan 28, 2024 | WOD
Strength: Hang Squat Snatch EMOM 5 2 Reps Every 2:00 for 10:00 2 Reps WOD: RX: 3 Rounds 15/12 Calorie Row 15 Hand Release Push Ups 20 Alternating Pistols (or Lunge Steps) 15 Hand Release Push Ups 1:00 Rest 15 Min Cap Fitness: 3 Rounds 15/12 Calorie on machine of...
