by MTCF | Dec 16, 2022 | WOD
STRENGTH: Front Rack Lunge Every 2:00 for 10:00 8 Heavy Reps (4/leg) WOD: 60 Calorie Bike or Row 60 Deadlift (155/105) 60 Pull Ups 40 Calorie Bike or Row 40 Hang Power Cleans 40 Pull Ups 20 Calorie Bike or Row 20 Front Rack Lunges 20 Pull Ups P1 works while P2 rests,...
by MTCF | Dec 15, 2022 | WOD
STRENGTH: Bench Press In 15:00 Build to a heavy triple then 30 Push Ups WOD: “Jump Start” 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell...
by MTCF | Dec 14, 2022 | WOD
WOD: AMRAP 25 30/20 Cal Bike or Row 1:00 Plank Hold 100m Farmers Carry 53/35s
by MTCF | Dec 13, 2022 | WOD
STRENGTH: Squat Snatch Every :90 for 9:00 2 Reps Drop and Reset “Lindsay’s Birthday WOD” For Time with a Partner 30 Power Snatches (95/65) 12 Lateral Burpees Over Bar 14 Pull-Ups 30 Overhead Squats 12 Lateral Burpees Over Bar 14 Pull-Ups 30 Hang Power Cleans 12...
by MTCF | Dec 12, 2022 | WOD
WOD: “Partner Kelly” 5 rounds 400m Run/500m Row/1000m Bike Erg/Echo Bike 30/24 30 Wall balls (20/14# @ 10/9’) 30 Box jumps (24/20”) *With a partner, sharing the work and switching as needed for Wall balls and Box Jumps. Both partners do the cardio at same time. (Both...
by MTCF | Dec 11, 2022 | WOD
STRENGTH: Barbell Complex: 1 Squat Clean + 1 Front Squat Every :90 for 12:00 1 Complex WOD: 4 Rounds 2:00 Calories on Machine of choice 1:00 Squat Clean 155/105 1:00...
