by MTCF | Sep 29, 2024 | WOD
Strength: Pause Back Squat + Back Squat Every 2:00 x 5 Sets 1 Pause Back Squat + 4 Back Squats @ 60-65% Extra Instructions % is Based on 1RM Back Squat The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping...
by MTCF | Sep 27, 2024 | Uncategorized
Partner WOD: Team ABBATE For Time: 1 Mile Team Run 21 Clean & Jerks (Each) 800 Meter Team Run 21 Clean & Jerks (Each) 1 Mile Team Run Barbell: (155/105) Time Cap: 40 Minutes * Run together * Can’t start clean & jerks until both partners at barbell...
by MTCF | Sep 26, 2024 | WOD
Strength: Front Squats Every 1:30 x 5 Sets… 3 Front Squats With A :03 Pause At Bottom WOD: “Toasted Buns” 5 Rounds: 10 Dumbbell Front Squats 15 Burpees Directly Into…. 150′ Dumbbell Walking Lunge Dumbbells: @dumbbell(50/35)’s Time Cap: 18...
by MTCF | Sep 25, 2024 | WOD
WOD: “Birds of a Feather” On the 1:30 x 6 Rounds: 5 Strict Pull-ups Max Calorie Machine Rest 3 Minutes On the 1:30 x 6 Rounds: 7 Pull-ups Max Calorie Machine Rest 3 Minutes On the 1:30 x 6 Rounds: 9 Toes to Bar Max Calorie...
by MTCF | Sep 24, 2024 | Uncategorized
Strength: Snatch Complex Every 2:00 for 10:00 (5 Sets) 1 Hang Power Snatch + 1 Snatch Building in Weight (Goal 80%) WOD: “120 Boxes” Every 2 Minutes [Until 120 Box Jumps]: 20 Dumbbell Snatches (50/35) AMRAP Box Jumps (24/20) Time Cap: 16...
by MTCF | Sep 23, 2024 | Uncategorized
WOD: “One On One Time” For Total Time: 500/450 Meter Bike Erg 200 Meter Run 250/225 Meter Row Rest 3:00 1,000/900 Meter Bike Erg 400 Meter Run 500/450 Meter Row Rest 6:00 2,000/1,800 Meter Bike Erg 800 Meter Run 1,000/900 Meter Row Time Cap: 40 Minutes...
by MTCF | Sep 22, 2024 | WOD
Strength: Clean Complex Every 2:00 for 10:00 (5 Sets) 1 Hang Clean + 1 Clean + 1 Jerk Building in Weight (Goal: 75-80%) WOD: “It’s Over When It’s Over” For Time: 60 Power Cleans (135/95) 120 Push-ups 180 Air Squats * Partition However You’d...
by MTCF | Sep 19, 2024 | WOD
Strength: Snatch Complex Every 2:00 for 12:00 2 Hang Power Snatches + 1 Snatch –Building in Weight –Goal is 75% of 1RM WOD: “Why Not” 3 Rounds for Time 400m Run 30 Slamballs 30/20 20 Walking Lunges 10...
by MTCF | Sep 18, 2024 | Uncategorized
WOD: “Roaring Twenties” On the 2:00 x 10 Rounds: 15 AbMat Sit-ups 10-1 Lateral Rower Burpees Max Calorie Row * Score Total Calories
by MTCF | Sep 17, 2024 | WOD
Strength; Deadlift for load: Every 2:00 for 12:00 (6 Sets) 5-5-3-3-1-1 Building to a Heavy Single WOD: “Thumb War” 4 Rounds: 12 Deadlifts @weight(225/155) 6 Dumbbell Front Squats @dumbbell(50/35)’s Directly Into… 200 Meter Farmers Carry* [Every Break...
