by MTCF | Feb 12, 2025 | Uncategorized
Strength: Deadlift 3 Sets: 2 Deadlifts • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Mufasa” On the Minute x 10: 3 Power Snatches (115/85) Max Bar-Facing...
by MTCF | Feb 11, 2025 | Uncategorized
WOD: “Quadruplet” 4 Rounds x AMRAP 4: 27/21 Calorie Row 15 Box Jumps (24″/20″) 12 Alternating Dumbbell Hang Squat Cleans Dumbbell: (70/50) * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off...
by MTCF | Feb 10, 2025 | Uncategorized
Strength: 3 Sets: 2 Weighted Strict Pull-ups • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Mount St. Helen” For Time: 36 Pull-ups 63 Kettlebell Swings (53/35) 1,200 Meter Run Time Cap: 18 Minutes Run Substitute: 1,200 METER RUN • 7:30...
by MTCF | Feb 9, 2025 | Uncategorized
Strength: Back Squat 3 Sets: 2 Back Squats • Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) • Build In Weight To Technical Failure • Aim for ~83-90% of 1RM • Rest 2-3 Minutes Between Sets WOD: “Stud Finder” 5 Rounds For Time: 9 Front Squats 50 Meter...
by MTCF | Feb 7, 2025 | Uncategorized
WOD: “Team MCGHEE” TEAMS OF 2 AMRAP 30: 5 Deadlifts (275/185) 13 Push-ups 9 Box Jumps (24″/20″) * Alternate Movements With Partner
by MTCF | Feb 6, 2025 | Uncategorized
Strength: Thruster (3×8) 12:00 Running Clock 3 Sets: 8 Thrusters • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Fran” 21-15-9 reps for time of: • Thruster (95/65) • Pull-ups Time Cap:...
by MTCF | Feb 5, 2025 | Uncategorized
WOD: “Magic 8 Ball” For Time: 1,600 Meter Run 80 AbMat Sit-ups 800 Meter Medicine Ball Run 40 AbMat Sit-ups 400 Meter Farmers Carry 20 AbMat Sit-ups Med-Ball: (20/14) Dumbbells: (50/35)’s Time Cap: 35 Minutes Modifications 1,600 METER RUN • 10:00 Time Cap •...
by MTCF | Feb 4, 2025 | Uncategorized
Strength: Power Clean (3×8) Build In Weight To Technical Failure Aim for ~65-75% of 1RM Rest 2-3 Minutes Between Sets WOD: “Breaking News” 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees [Every...
by MTCF | Feb 3, 2025 | Uncategorized
WOD: “Stone Cold” For Time: 4,000/3,600 Meter Bike Erg 2,000/1,800 Meter Row 100 Shuttle Runs (10 Meters) Performed As: 2 Minutes On 1 Minute Off Time Cap: 42 Minutes Modifications ALL MOVEMENTS • 100/80 Calorie Echo Bike • 1,600/1,440m Ski • 1,600m Run • 8:00...
by MTCF | Feb 2, 2025 | Uncategorized
Strength: Front Rack Reverse Lunges (3×8) 3 Sets: 8 Front Rack Reverse Lunges • 4 Reps Each Leg • Build In Weight To Technical Failure • Rest 2-3 Minutes Between Sets WOD: “Control+Alt+Delete” AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double...
