by MTCF | Dec 20, 2021 | Uncategorized, WOD
STRENGTH: Back Squat 1×4 – Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM. WOD: “Home Alone” 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups Alternating Dumbbell Snatch (50/35)...
by MTCF | Dec 19, 2021 | Uncategorized, WOD
STRENGTH: Clean & Jerk 10×2 2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk * Complete a set every minute (10 minutes) * WOD: “The Santa Claus” 4 Rounds 1:00 Max Sand Ball Slams (30/20) 1:00 Max Double Unders 1:00 Max Sit Ups 1:00...
by MTCF | Dec 17, 2021 | Uncategorized, WOD
“Lindsay’s Birthday WOD” For Time: 29 Power Snatches (95/65) 12 Lateral Burpees Over Bar 14 Pull-Ups 29 Overhead Squats 12 Lateral Burpees Over Bar 14 Pull-Ups 29 Hang Power Cleans 12 Lateral Burpees Over Bar 14 Pull-Ups 29 Front Squats 12 Lateral Burpees Over Bar 14...
by MTCF | Dec 16, 2021 | Uncategorized, WOD
STRENGTH: Shoulder Press 1×6: – Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM. WOD: “Cupid” 3 Rounds 30 Wall Balls (20/14) 60 Double Unders 30 Toes to Bar 60 Double...
by MTCF | Dec 15, 2021 | Uncategorized, WOD
STRENGTH: Back Squat 1×6: – Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 6 RM. WOD: “Comet” 1-3-5-7-5-3-1 Deadlifts (315/225)(225/155)(185/135) 2-6-10-14-10-6-2 Box Jump Overs...
by MTCF | Dec 14, 2021 | Uncategorized, WOD
WOD: “Vixen” 20/15 Calorie Assault Bike 30 Slamballs (30/20) 20/15 Calorie Assault Bike 20 Strict Handstand Push Ups 20/15 Calorie Assault Bike 10 Strict Pull ups 20/15 Calorie Assault Bike 20 Strict Handstand Push Ups 20/15 Calorie Assault Bike 30 Slamballs (30/20)...
