by MTCF | Dec 16, 2019 | WOD
Workout EMOM x 15 MINUTES MIN 1 – MAX DB Box Step-Overs (50/35)|(35/20) MIN 2 – MAX Double Unders MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25) *:50 work / :10 rest for all working minutes. **If you have a weighted jump rope, use it. For all...
by MTCF | Dec 15, 2019 | WOD
Strength/Skill ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press* *Retest of 1RM from beginning of Wendler Cycle Workout “PUSH. PULL.” FOR TIME* 3-6-9-12-9-6-3 Push Jerk (155,105)|(135,95) *15 Cal Row After Every Set OPTIONAL COOL DOWN FOR RECOVERY...
by MTCF | Dec 14, 2019 | WOD
by MTCF | Dec 13, 2019 | WOD
Workout PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest...
by MTCF | Dec 12, 2019 | WOD
Strength/Skill 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout FOR TIME 30 Front Squat...
by MTCF | Dec 11, 2019 | WOD
Strength/Skill EXTENDED WARM-UP 3 SETS 3-5 TNG Power Snatch* *Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell. Workout FOR TIME 20-16-10 Power Snatch (95/65)|(65/45) Back Rack Forward Lunge -Rest 3:00- 16-12-8 Power...
