by MTCF | Dec 2, 2021 | Uncategorized, WOD
WOD: “Move It” 4 Rounds: Work :50, Rest :10 1 Minute Row/Bike 1 Minute AMSU 1 Minute Reverse Lunges (DB’s optional) 1 Minute Single Arm Dumbbell Push Press (50/35)(35/20) 1 Minute Rest Total Reps for your...
by MTCF | Dec 1, 2021 | Uncategorized, WOD
WOD: “Party Like it’s 1999” AMRAP 19 19 Hang Power Cleans (75/55) 33 Double Unders 19 Russian KBS (53/35) 33 Double Unders 19 Front Squats (75/55) 33 Double Unders
by MTCF | Nov 30, 2021 | Uncategorized, WOD
STRENGTH: Shoulder Press: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM. WOD: “If He Dies, He Dies” 10 min AMRAP 10 Box Jumps (24/20) 15 Wall Balls (20/14) 10 Deadlifts (135/95) Rest 1:00 For...
by MTCF | Nov 29, 2021 | Uncategorized, WOD
Strength: Back Squat: – Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM. WOD: “Apollo Creed” 3 Rounds 15/12 Calorie Assault Bike or Echo Bike 20 GHD Sit-Up or V-Ups 15/12 Calorie Assault Bike or...
by MTCF | Nov 28, 2021 | WOD
Strength: Power Snatch Build to A Heavy 1 Power Snatch *Score = Heaviest Load WOD: “Scarface” For Time 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing...
by MTCF | Nov 26, 2021 | Uncategorized, WOD
WOD: “Layla’s Birthday WOD” PARTNER WORKOUT IN TEAMS OF 2… FOR TIME 2000m Row 150 Pull-Ups 150 Sit-ups 150 Box Jumps (24/20) 200m Bear Crawl *Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 250m. All...
