by MTCF | Dec 22, 2019 | WOD
Strength/Skill 4×5* Bench Press *Keep weight moderate all sets. Workout AMRAP x 15 MINUTES 10 Burpees 15 Sit-ups 20 Slam Balls (20/15) 25 Air Squats
by MTCF | Dec 21, 2019 | WOD
by MTCF | Dec 20, 2019 | WOD
“Coach Stu” If you see coach Stu today make sure to wish him a happy birthday!! With a partner 12 body weight deadlifts both partners work at the same time 22 floor to shoulder sandbag 60 lbs alternating each rep between partners 19 calorie row one partner at a time...
by MTCF | Dec 19, 2019 | WOD
Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to “Heavier” Single Squat Clean and Jerk* *Immediately before workout, build up quickly to 15-25% heavier than workout weight Workout MTCF BENCHMARK WORKOUT “CALIFORNIA LOVE”...
by MTCF | Dec 18, 2019 | WOD
Strength/Skill EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 — 5-8 DB Renegade Rows* MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R Workout AMRAP x 20 MINUTES 5 Strict or C2B Pull-Ups* 10 Hand-Release Push-Ups 15/12 Cal Row...
by MTCF | Dec 17, 2019 | WOD
Strength/Skill ON A 20:00 RUNNING CLOCK… Build to 1RM Front Squat* *Retest of 1RM from beginning of Wendler Cycle Workout MTCF BENCHMARK WORKOUT “SPEED DEMON” 3 ROUNDS FOR TIME 30 Single DB Front Squat (35/25)|(25/20) 30 Up-Downs...
