by MTCF | Dec 28, 2023 | WOD
Strength: Barbell Complex Every :90 for 12:00 (8 Sets) 1 Deadlift + 1 Hang Power Clean + 1 Front Squat WOD: RX: AMRAP 10 10 Hang Power Cleans 95/65 10 Chest to Bar Pull Ups 10 Front Squats 95/65 10 Chest to Bar Pull Ups Fitness: AMRAP 10 10 DB Hang Cleans 35/20s 10...
by MTCF | Dec 27, 2023 | WOD
Strength: Back Rack Reverse Lunges Every 2:30 for 10:00 (4 Sets) 10 Reps (5 on each leg) WOD: RX: AMRAP 3 15 Box Jump Overs 24/20″ 15 KB Swings 53/35 Max Calorie Bike (or machine of choice) 1:00 Rest AMRAP 5 30 Box Jump Overs 30 KB Swings Max Calorie Bike 1:00...
by MTCF | Dec 26, 2023 | WOD
WOD: Every 6:00 for 30:00 500/450m Row* 12 Lateral Burpees Over Rower 12 Arnold Press 12 Chin Ups Can Sub 400m Run
by MTCF | Dec 21, 2023 | WOD
Strength: Snatch Complex Every 2:00 for 16:00 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat WOD: RX: AMRAP 8 10 R-Arm DB Snatch 50/35 15 Crossover Single Unders 10 L-Arm DB Snatch 15 Crossover Single Unders Fitness: AMRAP 8 10 R-Arm DB Snatch 35/20 30 Single...
by MTCF | Dec 19, 2023 | WOD
Strength: Push Press EMOM 8 3 Reps WOD: RX: 150/120 Calorie Row (or Ski/Bike Erg) *Every 2:00 until completion (including 0:00) 5 Strict HSPU (or 8 Push Ups) 10 Box Jumps 24/20″ 20 Min Cap Fitness: 120/90 Calorie Row (or Ski/Bike Erg) *Every 2:00 until...
by MTCF | Dec 17, 2023 | WOD
WOD: RX: In a 30:00 window Part 1: 0:00 – 18:00 For Time 750m Row (Bike/Ski or Run*) 40 Toes to Bar 20 Front Squats 135/95 500m Row (Bike/Ski or Run*) 30 Toes to Bar 15 Front Squats 250m Row (Bike/Ski or Run*) 20 Toes to Bar 10 Front Squats (18 Min Cap) *Run...
