by MTCF | Apr 8, 2020 | WOD
Zoom WOD: Daily-Five: EMOM x 2 :30 Jumping Jacks :30 Alt. Samson Stretches -Rest 1:00- EMOM x 2 :30 Single Russian Swings :30 High Knees WOD: AMRAP 20: 15 Deadlifts 15 Hang Power Clean & Jerk 15 Floor Press 2:00 Plank Hold (Score is Rounds & Reps) ***HOME...
by MTCF | Apr 7, 2020 | WOD
Zoom WOD: Daily-5: 10 Up-Downs 20 Sit-UPS 40 Mountain Climbers 80 Single Unders WOD: AMRAP 13 100 Double Unders 50 AMSU 100 Double Unders 50 Weighted Step ups (Score is round and reps) ***HOME WOD*** STRENGTH 12-8-4-12-8-4 Tempo Floor Press (2221) (Score is Weight)...
by MTCF | Apr 6, 2020 | WOD
Zoom WOD: Daily-Five: AMRAP x 1 Minute Up-Downs Into…. EMOM x 4 Min 1 – :45 Single DB Press Min 2 – :45 Single DB Front Squat WOD: 4 Rounds Max Reps 1:00 – DB Thrusters 1:00 – DB Bent Over Rows 1:00 – Up-Downs 1:00 – DB Single...
by MTCF | Apr 5, 2020 | WOD
Zoom WOD: Daily-5: AMRAP x 5 MINUTES 10 Jumping Jacks 10 Alt. Lunges 10 Air Squats 10 Sit-Ups WOD: AMRAP x 15 MINUTES 20 Reverse Lunges 15 Deadlift 10 Push Press (Use DB/KB/Backpack with weight/Plate) (Score is Rounds + Reps) Finisher: AMRAP x 5 MINUTES 20 Russian...
by MTCF | Apr 4, 2020 | WOD
by MTCF | Apr 3, 2020 | WOD
Zoom WOD: “Annie” 50-40-30-20-10 Double-Unders Sit-Ups ** No Jump rope no problem! Sub jump rope with penguin jumps!** (Score is time) ***HOME WOD #1*** 3 SETS 2:00 MAX Backpack Swing 2:00 MAX Backpack Alt. Reverse Lunges 2:00 MAX Backpack Turkish Get Ups* *Switch...
by MTCF | Apr 2, 2020 | WOD
by MTCF | Apr 2, 2020 | WOD
Zoom WOD: 10-20-30-40-50-40-30-20-10 Unbroken Air Squats **BTW Every Set 30s Wall-Sit** (Score is time) Finisher: 3 sets 10 Superman Rolls* Rest as needed between sets *1 Superman Roll Rep: Center>Roll Right>Back to Center>Roll Left>Back to Center** ***HOME WOD #1***...
by MTCF | Apr 1, 2020 | WOD
Zoom WOD: 100 Jumping Jacks 1 Minute Plank Hold 80 Jumping Jacks 1 Minute Plank Hold R Side 60 Jumping Jacks 1 Minute Plank Hold L Side 40 Jumping Jacks 1 Minute Plank Hold 20 Jumping Jacks (Score is Time) ***HOME WOD #1*** FOR TIME 40-30-20-10 Alt. Jumping Lunges...
by MTCF | Mar 31, 2020 | WOD
Zoom WOD: 5 Rounds, 1 minute per station: Mountain Climbers Push-ups Flutter Kicks Air Squats Rest (Score is total reps) ***HOME WOD#1*** 5 ROUNDS FOR TIME 400m Backpack Run 20 Backpack Sumo DL 1:00 Backpack Overhead Hold (Score is Time) ***HOME WOD #2*** STRENGTH...
