by MTCF | Mar 24, 2023 | WOD
WOD: “The Devil’s Friend” With a Partner… 50-40-30-20-10 Cals on Echo Bike Devil’s Press (50/35)(35/20) DB Walking Lunges Split Work Evenly. One Partner Works, One...
by MTCF | Mar 23, 2023 | WOD
WOD: 2 rounds: 22 Calorie Row 22 KBS (53/35) 22 Clean & Jerks (95/65) 22 Slam balls (30/20) 22 Box Jump Overs (24/20) 22 Alt. Sit-thru
by MTCF | Mar 22, 2023 | Uncategorized
Strength: Hang Squat Snatch In 12:00 Complete: Hang Squat Snatch 7@95/65, 7 @115/75, 7 @135/95, Establish a heavy single in remaining time WOD: AMRAP 10 Climb the Ladder 30 Double Unders 10 Wall Balls 20/14 5 Chest to Bar Pull Ups 60/20/10, 90/30/15, 120/40/20,...
by MTCF | Mar 21, 2023 | Uncategorized
Strength: Deadlift Every :90 for 12:00 3 Reps Building in Weight WOD: For Time: 400m Run 21 Deadlifts (225/155)(155/105)(135/95) :30 Rest 400m Run 15 Deadlifts :30 Rest 400m Run 9 Deadlifts 12 Min...
by MTCF | Mar 20, 2023 | Uncategorized
Strength: Push Press EMOM 10 2 Reps WOD: 4 Rounds :30 on / :30 off Hang DB Power Cleans (50’s/35’s) Echo/AAB Calories (or other machine) DB Shoulder to Overhead (50’s/35’s) Burpee Box Jumps...
by MTCF | Mar 19, 2023 | Uncategorized
Strength: Front Squat In 14:00 Complete 3×10 then Establish a heavy single in remaining time WOD: For Time 5 Squat Cleans 185/125 30 Toes to Bar 1:00 Rest 10 Squat Cleans 20 Toes to Bar 1:00 Rest 15 Squat Cleans 10 Toes to Bar 15 Min...
by MTCF | Mar 17, 2023 | Uncategorized
WOD: “Trisha’s Birthday WOD” 3 Rounds For Time: 14 Deadlifts (225/155) 79 Total Reps of** (AMSU,Med Ball Cleans (20/14) ,Kettlebell Swings (53/35)) 400m Run/500m Row **For the 79 reps you must do at least 20 reps of each movement per round, you decide how to break it...
by MTCF | Mar 16, 2023 | Uncategorized
WOD: Every 3:00 for 30:00 14/12 Calories on Machine of choice 8 Handstand Push Ups 3 Power Cleans Start light and build weight across rounds
by MTCF | Mar 15, 2023 | Uncategorized
WOD: For Time 1500m Row 30 Goblet Squats 53/35 :30 L-Sit Hold or Ring Support Hold 2:00 Rest 1000m Row 20 Goblet Squats :30 L-Sit or RSH 2:00 Rest 500m Row 10 Goblet Squats :30 L-Sit Hold or RSH You can accumulate the :30 L-Sit in as many attempts as needed 24 Min...
by MTCF | Mar 14, 2023 | Uncategorized
WOD: For Time 21-18-15-12-9-6-3 Burpees to 6″ Target 40 Double Unders 10 Min Cap Post WOD Strength: Back Squat Every 2:30 for 15:00 Complete 5 Reps increase weight across...
