by MTCF | Jun 6, 2023 | WOD
Strength: Hang Power Clean EMOM 5 3 Reps then 7:00 to establish a heavy triple WOD: For Time 200 Double Unders 30 Deadlifts 185/125 25 Power Clean 20 Front Squats 14 Min...
by MTCF | Jun 5, 2023 | Uncategorized
Strength: Front Squat In 12:00 establish a Heavy Single WOD: Every 4:00 for 20:00… 500m Row (or Ski) 15 DB Thrusters 50/35s
by MTCF | Jun 4, 2023 | Uncategorized
WOD: From 0:00-10:00… 15-12-9-6-2 Push Press 135/95 10-8-6-4-2 Bar Muscle Ups –Rest 2:00– From 12:00-22:00… 10-8-6-4-2 Strict HSPU 10-8-6-4-2 Strict Pull Ups –Rest 2:00– From 24:00-34:00… 10-8-6-4-2 Hang Squat Clean 135/95...
by MTCF | Jun 2, 2023 | Uncategorized
WOD: “Chad” For Time: • 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb)
by MTCF | Jun 1, 2023 | Uncategorized
Strength: Back Squat Every :90 for 12:00 3 Reps w/ :02 pause in bottom of each rep WOD: 4 Rounds For Time: 400 Meter Run 20 Kettle Bell Swings 53/35 40 Double...
by MTCF | May 31, 2023 | WOD
WOD: AMRAP 24 15/12 Calorie Row, Ski, or Bike 20 Hollow Rocks 200m Run 50′ HS Walk or 5 Wall Walks
by MTCF | May 30, 2023 | Uncategorized
Strength: Front Squat EMOM 10 1 rep w/ :03 Pause in Bottom WOD: For Time 20 Power Clean 155/105 30 Bar Facing Burpees 20 Bar Muscle Ups 30 Bar Facing Burpees 20 Power Clean 14 Min...
by MTCF | May 29, 2023 | WOD
WOD: 4 Rounds 500/450m Row or Ski* 20 Hang DB Snatch (50/35) 15 Ab Mat Sit Ups 1:00 Rest *Sub 400m Run or 1000/950m Bike erg 20:00 Time Cap
by MTCF | May 28, 2023 | WOD
MURPH Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile...
by MTCF | May 26, 2023 | Uncategorized
WOD 5 SETS 50 Double Unders 25 Sit Ups 20 Jumping Lunges 1:00 DBL KB Front Rack Hold (53/35)|(35/26) :30 DBL KB Floor Press Hold -:30 Walking Rest Between Sets-
