by MTCF | Dec 4, 2023 | Uncategorized
WOD: RX: 3 Rounds 20 Alternating Front Rack Lunge 95/65 20 Lateral Bar Burpees 20 Overhead Squats 95/65 15 Min Cap Fitness: 3 Rounds 20 Alternating S-DB Front Rack Lunge 35/20 20 Burpees 20 Goblet Squats 35/30 Finisher: For Quality: 3×12 Barbell Bicep Curls w/...
by MTCF | Dec 3, 2023 | WOD
Strength: Back Squat Every 2:00 for 10:00 3 Reps w/ :02 Pause (on all three) WOD: RX: EMOM 10 15/12 Calorie Row 12 Toes to Bar Straight into EMOM 10 15/12 Calorie Row 15 Wall Balls 20/14 Fitness: EMOM 10 12/10 Calorie Row 12 Sit Ups Straight into EMOM 10 12/10 Calorie...
by MTCF | Dec 1, 2023 | Uncategorized
Strength: Squat Snatch “Ladder Style” EMOM 10 1 Rep Start at or around your workout weight and build by very small increments each rep. Try to set yourself up to hit something big around minute 8 or 9. If you miss it gives you another shot or two. Jump...
by MTCF | Nov 30, 2023 | Uncategorized
Strength: Deadlift In 10:00 Establish a Heavy Triple WOD: 5 Rounds 2:30 on 1:30 off 400m Run Max Deadlifts 225/155
by MTCF | Nov 29, 2023 | Uncategorized
WOD: Every 5:00 for 25:00 10 Toes to Bar 15/12 Cals Row or Bike 10 DB Push Press (50’s/35’s)(35’s/20’s)* 15/12 Cals Row or Bike *Push Press should be Unbroken. Choose weight accordingly.* Finisher: FOR QUALITY 21-15-9 Single DB Curls* DB Glute...
by MTCF | Nov 28, 2023 | Uncategorized
Strength: Back Rack Reverse Lunge Steps Every 2:00 for 8:00 10 Reps – alternate legs WOD: RX: Every 7:00 for 21:00 800m Run* 40 Double Unders 8 Muscle Ups (Ring or Bar)** *can sub row or bike ** Sub Muscle Ups for Strict...
by MTCF | Nov 27, 2023 | Uncategorized
Strength: Bench Press or Floor Press Every 2:30 for 15:00 10 Reps WOD: RX: AMRAP 10 Climb the Ladder 2 Power Cleans 135/95 2 Shoulder to OH 2 Lateral Bar Burpees 4/4/4, 6/6/6, etc.. Fitness: Climb the Ladder 4 S-DB Hang Clean and Jerk 35/20 2 Lateral DB Burpees 8/4,...
by MTCF | Nov 26, 2023 | Uncategorized
Strength: Front Squat In 12:00 establish a Heavy Double WOD: For Time 30 Front Squats 95/65 250/200m Row (or 200m Run) 30 Box Jumps 24/20″ 250/200m Row (or 200m Run) then 20/250m/20/250m then 10/250m/10/250m 16 Min...
by MTCF | Nov 24, 2023 | Uncategorized
Strength: Every :90 for 9:00 3 Reps Build across sets WOD: AMRAP 6 30/24 Calorie Bike (or Row) 21 Deadlift 185/135 Max Strict Handstand Push Ups 2:00 Rest AMRAP 5 30/24 Calorie Bike (or Row) 15 Deadlift 185/135 Max Strict Handstand Push Ups 2:00 Rest AMRAP 4 30/24...
by MTCF | Nov 22, 2023 | Uncategorized
WOD: “Thanksgiving with the Girls” Angie’s House 20 pull-ups 20 push-ups 20 AMSU 20 air squats Annie’s House 30 double unders 30 AMSU Christine’s House 500m row 12 deadlifts (135/95) 21 box jumps (24/20) Eva’s House 800m run 30 KBS (70/53) 30 pull-ups Fran’s House 15...
