by MTCF | Apr 21, 2022 | WOD
Strength: Every 3 Minutes for 18 Minutes 1 Back Squat @ 85%+ Start at 85% and add weight each set, going AHAP. After each squat, perform 3 max height vertical leaps. WOD: 3 Rounds 1:00 Max Rep Burpees* Rest 2:00 *R1: Bar Facing Burpees R2: Burpees to 12″ Target...
by MTCF | Apr 20, 2022 | Uncategorized, WOD
WOD: “Newman” 6 Rounds Row 250/225m Run 200m Rest 3:00 Run substitutes: – AAB 0.4km – C2 Bike: 400m Post Class Midline work: For Completion with Wallball 50 Weighted Sit Ups, 20/14 50 Russian Twists, 20/14 50 Weighted Sit Ups,...
by MTCF | Apr 19, 2022 | WOD
Strength/Skill For 15 Minutes, practice: 2 Tempo Pull Power Cleans Build to a heavy set of 2 Compare to Thursday April 7th WOD: “Puddy” AMRAP 16 Minutes 10 Box Jump Overs 24/20″ 25′ Single DB OH Lunge (50/35)(35/20) 2 Power Cleans (225/155)(185/125)...
by MTCF | Apr 18, 2022 | WOD
WOD: “Morty” Every 5 Minutes for 25 minutes 3 Bar Muscle Ups* 12 DB Thrusters 50s/35s 3 Bar Muscle Ups 9 DB Thrusters 50s/35s 15/12 Calorie C2 Machine** AAB: 12/9 Calories** *If Athletes don’t have Muscle Ups they go to Chest to Bar Pull Ups or Pull Ups Score is...
by MTCF | Apr 17, 2022 | WOD
STRENGTH: Deadlift 2×15 Set 1: Moderate weight Set 2: AHAP, similar or heavier than last week’s final set. WOD: “Maestro” 3-5 sets for quality… – 20 Dumbbell Bench Presses, light enough for speed/pump focus – :45 Side Plank (Each Side)...
by MTCF | Apr 15, 2022 | WOD
WOD: “Saturday With The Girlz” With a Partner for time…. ” Karen” 150 Wall Balls Total/ 75 per person (20/14) Partner A and B stand side by side alternating. — Rest 3 Minutes — “Cindy” 10 Rounds total (5 rounds per person) Partener A complete one full rounds then...
