by MTCF | Jan 23, 2021 | WOD
1-24-2021 WORKOUT 100 Jumping Jacks 90 Mountain Climbers 80 DB Toe Taps 70 Air Squats 60 Shoulder Taps 50 Glut Bridge-Ups 40 Lateral DB Hops 30 DB Deadlifts 20 Up-Downs 10 Man Makers *Perform 10 AMSU after each movement FINISHER 3 SETS 10 Banded Hollow Hold Face Pulls...
by MTCF | Jan 22, 2021 | WOD
01.23.21 WOD “Filthy Fifty” • 50 Box jump (24/20) • 50 Jumping pull-ups • 50 Kettlebell swings (35/26) • 50 Walking Lunges • 50 Knees to elbows • 50 Push press (45/35) • 50 Back extensions • 50 Wall ball shots (20/14) • 50 Burpees • 50 Double...
by MTCF | Jan 21, 2021 | WOD
1-22-21 STRENGTH Power Clean + Hang Clean + Clean: – 2 sets x 1+1+1 reps @ 72.5% 1 RM clean – 3 sets x 1+1+1 reps @ 77.5% 1 RM clean * Rest 60-90 seconds between sets WOD “Vibranium” 10 rounds 10 Bench Press (135/95) 10 Front Squats (135/95) Can substitute...
by MTCF | Jan 20, 2021 | WOD
01.21.21 WOD “Klaw” Amrap 20 (Teams of 2) 2000/1600m Row M/F-1800m -in remaining time- Max Rounds 20 Burpee Box Jump Overs (24/20) 10 Power Snatch (185/125) *split all reps as desired Accessory 4 sets 15 GHD’s OR 1 min of GHD practice OR 20 Abmat...
by MTCF | Jan 19, 2021 | WOD
01.20.21 WOD “Killmonger” 3 rounds 25 HSPU 50ft Back Rack Lunge Walk (95/65) 25 Pull-ups 50ft Back Rack Lunge Walk (95/65) Accessory 2 Rounds 1 min Short Lever banded overhead shoulder distraction on rig (each side) 1 min quad smash w/ bar (each...
by MTCF | Jan 18, 2021 | WOD
01-19-21 STRENGTH Power Snatch + Hang Snatch + Snatch – 2 sets x 1+1+1 reps @ 72.5% 1RM snatch – 3 sets x 1+1+1 reps @ 77.5% 1RM snatch * Rest 60-90 seconds between sets WOD “Wakanda Forever!” 3 sets 400/350m Row 30 Alt. Dumbbell Hang Clean and Jerks...
by MTCF | Jan 17, 2021 | WOD
1.18.21 WOD “Black Panther” (OPEN 11.5) 20 Minute AMRAP 5 Power Cleans (145/100) 10 Toes-to-Bar 15 Wall Balls (20/14) Accessory 3 Rounds 10 Standing Alt. DB Bicep Curls (each side) 20-40 secs Top of Ring Dip Hold 1 min couch stretch (each side) 1 min foam roll lats...
by MTCF | Jan 16, 2021 | WOD
1-17-2021 WARMUP AMRAP 5 12 Jumping Jacks 12 Lunges 12 Glut Bridge-Ups 12 Sit-Ups 12 Air Squats STRENGTH TABATA (8 Sets :20 on/:10 off) 1 – Glut Bridge-Ups* 2 – Air Squats** *hold top position during rest **hold bottom position during rest WORKOUT AMRAP 6...
by MTCF | Jan 15, 2021 | WOD
WOD “Jedi” AMRAP 10 Minutes 10 V-Ups 50’ Handstand Walk or 100′ Double Dumbbell Overhead Carry (2×35/2×20) -Rest 10 Minutes- AMRAP 10 Minutes 1, 1, 2, 2, 3, 3, 4, 4…. Bar Muscle Ups/Chest to Bar/Pull-ups Power Clean and Jerks (155/105) Accessory Work...
by MTCF | Jan 14, 2021 | WOD
1.15.21 STRENGTH Power Clean + Hang Clean + Clean: – 2 sets x 1+1+1 reps @ 70% 1 RM clean – 3 sets x 1+1+1 reps @ 75% 1 RM clean * Rest 60-90 seconds between sets WOD “The Rescue” For Time: 10 Deadlifts (135/95) 15 Hand Stand Push Ups 10 Deadlifts...
