by MTCF | Jan 9, 2020 | WOD
Workout EMOM x 21 MINUTES MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)* MIN 2 – 2 “No Jump” Rope Climbs** MIN 3 – 20/15 Cal Row *1 Rep of DB Bear Complex is… 1 Hang Power Clean 1 Front Squat 1 Push Press 1 Front Squat...
by MTCF | Jan 8, 2020 | WOD
Strength/Skill SKILL ON A 10:00 RUNNING CLOCK… Build to Heavy Set of KB Complex: 1 SA KB Deadlift 1 SA KB Sumo DL High Pull 1 SA KB Russian Swing 1 SA KB Hang Clean 1 SA KB Hang Snatch *Complete entire complex on L-arm then R-arm. After successful completion on both...
by MTCF | Jan 7, 2020 | WOD
Strength/Skill SKILL EMOM x 10 MINUTES MIN 1 — 4 Thrusters (Building)* MIN 2 — :40 Practice Gymnastic Kipping Pull-up** *Start light and build each minute. Goal is to end 40-50% above the workout weight. **Drill connecting reps with the push away from the...
by MTCF | Jan 6, 2020 | WOD
Workout 4 SETS 2:00 Max Cal Row 1:00 KB Swing (53/35)|(35/26) 1:00 KB Goblet Lunges -1:00 Rest b/t Sets- (Score is Reps) FINISHER “TABATA” TABATA 1 – Hollow Hold -Rest 1:00- TABATA 2 – Deadbugs *Complete all 8 Rounds of T1 then transition to...
by MTCF | Jan 5, 2020 | WOD
Strength/Skill EXTENDED WARM-UP 3-3-3 Tempo Deadlift * *Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set. (Score is Weight) Workout: “Deadhead” FOR TIME 8-6-4-2-4-6-8 Deadlift...
by MTCF | Jan 4, 2020 | WOD
