by MTCF | Dec 27, 2022 | WOD
STRENGTH: Back Rack Reverse Lunge 1:00 on 3:00 off Weight should go from Light – Moderate – Challenging Example: Max Reps @ 95/65 Max Reps @ 135/95 Max Reps @ 185/125 WOD: 10 Rounds 125m Row/250m Bike Erg/100m Run/Echo Bike 7/5 cal 10 KB Swings 53/35 7...
by MTCF | Dec 26, 2022 | WOD
Strength: Clean and Jerk Every 2:30 for 15:00 3 Reps Drop and Reset WOD: For Time 2-4-6-8-10 Power Clean 135/95 Burpee Bar Muscle Up (or Burpee Pull Up) 12 Min...
by MTCF | Dec 23, 2022 | WOD
WOD: ‘12 Days of Christmas’ 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air Squats Work it Like you Sing it!!...
by MTCF | Dec 21, 2022 | WOD
WOD: “Race to 250 Step Ups” w/ a partner Alternate 4:00 Rounds until completion 400m Run/500m Row/1000m Bike Erg/Echo Bike 30/24 Max Medball Step Ups 24/20″ (20/14) 32 Min Cap
by MTCF | Dec 20, 2022 | WOD
Strength: Push Press Every :90 for 9:00 3 Reps Build across sets WOD: 5 Rounds 2:00 on 2:00 off 10 Pull Ups 10 Shoulder to OH 115/75 Max Calorie Bike, Ski, or...
by MTCF | Dec 19, 2022 | WOD
Strength: Deadlift Every 3:00 for 12:00 10-10-10-10 Light, Moderate, Moderate, Heavy WOD: AMRAP 16 Buy In: (1000/900m Row)(60/48 cals Echo Bike)(2000/1800m Bike Erg) Then… 10 Bar Facing Burpees 2 Squat Clean 165/115* *Add 2 Rep each round 10/4, 10/6, 10/8,...
