by MTCF | Feb 26, 2020 | WOD
WORKOUT 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the...
by MTCF | Feb 25, 2020 | WOD
STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice (Score is Load) Workout: AMRAP x 7 MINUTES* Clean & Jerks (135/95)|(95/65) *Every minute including 3,2,1 go…perform 15 Air Squats (Score is...
by MTCF | Feb 24, 2020 | WOD
AMRAP x 18 MINUTES 20 Box Jumps (24/20) 20 “Lunge” WallBall Shots (14/10) *Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed. (Score is Rounds + Reps) COOL DOWN FOR RECOVERY 3:00 Slow Walk w/...
by MTCF | Feb 23, 2020 | WOD
STRENGTH ON A 15:00 RUNNING CLOCK… Build to 90% 1RM Deadlift (Score is Load) “RIPCORD” 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 500m Row (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 2:00 Banded Hamstring Stretch...
by MTCF | Feb 22, 2020 | WOD
by MTCF | Feb 21, 2020 | WOD
“Darcy” Partner Workout: 2 rope climbs each 22 Atlas Stones (130/95) 84 Clean & Jerks...
by MTCF | Feb 20, 2020 | WOD
Workout STRENGTH ON A 20:00 RUNNING CLOCK… Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) FOR TIME BENCHMARK WORKOUT “ISABEL” 30 Power Snatch (135/95)|(95/65) (Score is...
by MTCF | Feb 19, 2020 | WOD
Workout WORKOUT EMOM x 18 MINUTES MIN 1 — :50 Max Reps of “KB Flow” (53/35)|(35/26)* MIN 2 — :50 Max Reps of “BW Flow”** MIN 3 — :50 Max Reps of Rope Climb *1 Rep of “KB Flow” is… 1 SA Russian Swing (L) 1 SA...
by MTCF | Feb 18, 2020 | WOD
Workout STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row (Score...
by MTCF | Feb 17, 2020 | WOD
Workout STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep Deadlift (Score is Load) WORKOUT FOR TIME 30-20-10* Deadlift (245/165)|(165/110) Toes to Bar *50 Double Unders after each full set (Score is...
