by MTCF | Jun 2, 2022 | WOD
STRENGTH: Clean and Jerk 3 reps @ 67.5% 2 reps @ 72.5% 1 rep @ 77.5% – 3 reps @ 72.5% 2 reps @ 77.5% 1 rep @ 82.5% – 3 reps @ 77.5% 2 reps @ 82.5% 1 rep @ 87.5% Drop and reset between reps. Rest 2-5 minutes between sets. Goal is for all sets to be slightly...
by MTCF | Jun 1, 2022 | Uncategorized, WOD
WOD: “Keeping On” AMRAP 20 Minutes 10 Wallballs 20/14lbs to 10/9′ 8 Box Jump Overs 24″/20″ 8 Burpees to 6″ target
by MTCF | May 31, 2022 | WOD
STRENGTH: Push Press Every 2 Minutes for 10 Minutes 3 Touch and Go Push Press AHAP Starting around 65-70% and building *Bar taken off the floor WOD: “Aftermath” For Time 5 Rounds 10 HSPU 12 Dumbbell (or KB) Deadlifts...
by MTCF | May 30, 2022 | WOD
WOD: “The Filly” 5 Rounds For Quality… 15/12 Cal Bike 20 Straight Arm Banded Lat Pull Down 20 Banded Tricep Extensions — Into — 5 Rounds For Quality… 15/12 Cal Row 20 Alt DB Bicep Curls or Banded Curls 20 Russian Twist with Plate or DB Straight...
by MTCF | May 29, 2022 | WOD
“Murph” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run In memory of Navy Lieutenant Michael...
by MTCF | May 27, 2022 | WOD
“Murph” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run In memory of Navy Lieutenant Michael...
