by MTCF | Oct 8, 2024 | Uncategorized
Strength: Every 2:00 for 5 Sets Snatch Complex 2 Hang Snatches + 2 Snatches Goal: 70-75% WOD: “Time and a Half” For Time: 40-30-20-10 Dumbbell Snatches (50/35) 20-15-10-5 Burpee Box Jumps (24″/20″) Time Cap: 18...
by MTCF | Oct 7, 2024 | WOD
WOD: “Holbrook” 10 Rounds For Time: 5 Thrusters (115/85) 10 Pull-ups 100 Meter Sprint Rest 1 Minute Time Cap: 30 Minutes U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg,...
by MTCF | Oct 6, 2024 | WOD
Strength: Every 2:00 for 5 Sets Clean & Jerk Complex 2 Cleans + 1 Push Jerk + 1 Split Jerk Goal: 70-75% WOD: “Double Bogey” AMRAP 15: 15/12 Calorie Bike Erg* 30 Kettlebell Swings (53/35) 60 Double Unders Bike Erg Subs: • 15/12 Calorie Row • 12/10 Calorie Ski •...
by MTCF | Oct 4, 2024 | WOD
WOD: “Our Names Will Remain” In Teams of 3 For Time 100//90/80 Calorie Row 25 Synchro Line Facing Burpees 100//86/72 Calorie Echo 25 Synchro Line Facing Burpees 100 Abmat Sit-Ups 25 Synchro Line Facing Burpees 25 Wall Walks *All work will be split between partners and...
by MTCF | Oct 3, 2024 | Uncategorized
WOD: “Siege of Troy” For Time: 5 Sets 16 Kettlebell Swings (53/35) 200m Run 50ft (15m) Single DB Arm Overhead Walking Lunge (35/20)* 200m Run 8 Strict Handstand Push-Ups -rest 1:00 b/t sets- *You must switch arms @ 25ft (7.5m) Time Cap...
by MTCF | Oct 2, 2024 | WOD
Strength: Snatch Complex 10:00 EMOM 1 Snatch Pull + 1 Squat Snatch Perform @ 70%+ of 1RM Snatch WOD: “Achilles Heel” 10 Rounds for Time 3 Squat Snatch 10 Wall Balls 15:00 Time Cap Barbell 135/95lb, 61/43kg Wall Ball: 20/14lb, 9/6kg,...
by MTCF | Oct 1, 2024 | Uncategorized
WOD; “Blessed in the Morning, Cursed in the Afternoon“ Every 2:00 x 4 Sets 12/9 Calorie Echo Bike 9 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 48 Double Unders 12 Toe to Bar Rest 2:00 Every 2:00 x 4 Sets 12/9 Calorie Ski Erg 9 Box Jump Overs Box: 24/20”...
by MTCF | Sep 30, 2024 | WOD
WOD: “Hector” 18:00 EMOM minute 1: 5 Bench Press 31×1 Tempo minute 2: Clean Pull + 3 Power Cleans minute 3: Rest Bench @ 55-65% Cleans @ 70%+ of 1RM Power Clean * Cleans are not TnG Optional Accessories: 4-5 Sets, For Quality 8 Barbell Bent Over Row 21×1...
by MTCF | Sep 29, 2024 | WOD
Strength: Pause Back Squat + Back Squat Every 2:00 x 5 Sets 1 Pause Back Squat + 4 Back Squats @ 60-65% Extra Instructions % is Based on 1RM Back Squat The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping...
by MTCF | Sep 27, 2024 | Uncategorized
Partner WOD: Team ABBATE For Time: 1 Mile Team Run 21 Clean & Jerks (Each) 800 Meter Team Run 21 Clean & Jerks (Each) 1 Mile Team Run Barbell: (155/105) Time Cap: 40 Minutes * Run together * Can’t start clean & jerks until both partners at barbell...
