by MTCF | Oct 27, 2020 | Uncategorized
10-28-20 STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Front Squat (Score is Weight) WOD “AWW C’MON KAREN!” FOR TIME 150 Wall Balls (20/14)|(14/10)* *Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back. (Score is Time)...
by MTCF | Oct 26, 2020 | Uncategorized
10-27-20 SKILL 4 SETS FOR QUALITY :30 Scap Push-Ups 10/10 Single Leg Glute Bridge-Ups* :30 Handstand Hold on Wall *Weighted Glute Bridge-Up Is Optional (No Measure) WOD 4 SETS 12 Hang Power Clean (Athlete Choice) 15 Handstand Push-Ups -Rest 1:00 b/t Sets- (Score is...
by MTCF | Oct 25, 2020 | Uncategorized
10-26-20 STRENGTH 3 SETS FOR QUALITY 7-10 Strict Chin-Up 25 Banded Face Pulls 1:00 Double Under Practice -Rest As Needed b/t Sets- (No Measure) WOD “PUMPKIN SPICE LATTE” AMRAP x 16 MINUTES 3 Burpees 7 Pull-ups 21 Double Unders (Score is Rounds +...
by MTCF | Oct 24, 2020 | Uncategorized
WARM-UP AMRAP 5 10 Jumping Jacks 10 Alt. Pike Shoulder Taps 10 Air Squats 10 Sit-ups WORKOUT 5 SETS 1:00 Up-Downs 1:00 Bicycle Crunches 1:00 Quad Heel Taps 1:00 Tuck-Ups 1:00 Lunges 1:00 Rest FINISHER AMRAP 5 2-4-6 and so on… Supermans Glut...
by MTCF | Oct 23, 2020 | Uncategorized
10-24-20 STRENGTH 4 SETS 20 DB Seesaw Floor Press 15 Banded Lateral Raise -1:00 EZ Row b/t Sets- (Score is Weight) WOD 2 ROUNDS FOR TIME 50/40 Cal Row 50 Step-Ups (24/20) 50 Plank Shoulder Taps (Score is...
by MTCF | Oct 22, 2020 | Uncategorized
10-23-20 STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Deadlift (Score is Weight) WOD FOR TIME 21-18-15-18-21 DB Deadlift (50/35)|(35/20)* Toes to Bar (Score is Time)
by MTCF | Oct 21, 2020 | Uncategorized
10-22-20 WOD: EVERY 3:00 x 18 MINUTES… 15 Wall Balls (20/14)|(14/10) 200m Run 15 AMSU (Score Is Time Each Round) Optional Finisher: 2 – 3 Rounds: 12 Goblet L Crunches 10 KB Leg Lift Overs 8 Single Arm KB Crunches (Per...
by MTCF | Oct 20, 2020 | Uncategorized
10-21-20 SKILL EMOM x 10 MINUTES Min 1 – 2 Pull-Ups + 2 Kip Swings + 2 Hips to Bar **If Space Allows We Can Use Rings** Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy) (No Measure) WOD: “UPPERCUT” ON A 12:00 RUNNING...
by MTCF | Oct 19, 2020 | Uncategorized
10-20-20 STRENGTH: ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) WOD: 8 ROUNDS FOR TIME 8 Alt. Single DB Up-Downs (50/35)|(35/20) 10 DB Goblet Squats 12 Alt. DB Snatch (Score...
by MTCF | Oct 18, 2020 | Uncategorized
10-19-20 EXTENDED WARM-UP: EMOM x 10 Minutes Min 1 – 10 Box Step-Ups Min 2 – Strict Press (Build to Heavy Single) WOD: AMRAP x 15 MINUTES 9 Box Jump Overs (24/20) 6 Push Press (115/75)|(75/55) 200m Run (Score is Rounds + Reps) FINISHER ON A 10:00 RUNNING...
