Programming: The Week Ahead at MCCF 181111

Monday: Weightlifting: Paused Front Squats MetCon: Back Squats and Ring Muscle-Ups Post WOD: Sumo Stance Goblet Squats Tuesday: Weightlifting: Power Clean and Jerk Complex MetCon: Thrusters and Toes to Bar …

Programming: The Week Ahead at MCCF 181104

Monday: MetCon: Dumbbell Thrusters, Toes To Bar Weightlifting: Clean Pull/Clean/Jerk MetCon: Running, Burpee Box Overs Post WOD: Kettlebell Front Rack Hold Tuesday: Weightlifting: Back Squat MetCon: Weighted Box Step Ups, …

Programming: The Week Ahead at MCCF 181028

Monday: MetCon: Hang Power Snatch, Squat Jumps Weightlifting: Power Snatch/Overhead Squat MetCon: Power Snatch, Double Unders, Burpees Post WOD: Sotts Press Tuesday: Weightlifting: Deadlift MetCon: Front Squats, Box Jumps, Sit-Ups …

Programming: The Week Ahead at MCCF 181014

Monday: Weightlifting: Front Squat MetCon: Kettlebell Front Rack Lunges, Toes To Bar, Box Jumps Post WOD: Sumo Stance Goblet Squats Tuesday: MetCon: Running, Wallballs Weightlifting: Clean Pull, Clean Jerk MetCon: …

Programming: The Week Ahead at MCCF 181007

Monday: MetCon: Dumbbell Push Jerks, Wallballs Weightlifting: Power Clean and Jerk MetCon: Hang Power Cleans, Lateral Over the Bar Burpees PostWOD: Kettlebell Front Rack Hold Tuesday: Weightlifting: Back Squat MetCon: …

Programming: The Week Ahead at MCCF 180923

Monday: MetCon: Muscle Snatches, Overhead Squats Weightlifting: Tempo Snatches MetCon: Double Unders, Pull-Ups Post WOD: Front Rack Double Kettlebell Hold Tuesday: Weightlifting: Back Squat MetCon: Single Arm Dumbbell Overhead Lunges, …

Programming: The Week Ahead at MCCF 180916

Monday: MetCon: Kettlebell Swings, Lunges Weightlifting: Snatch Grip Deadlift MetCon: Pull-Up, Deadlifts Post WOD: GHD Hip Extensions Tuesday: Weightlifting: Pause Clean Grip Deadlift, Clean, Front Squat, Jerk MetCon: Dumbbell Push …

Programming: The Week Ahead at MCCF 180909

Monday: Weightlifting: Snatch Pull/Hang Snatch/Snatch MetCon: Power Snatches, Overhead Squats, Toes to Bar Post WOD: Toe Nail Transitions Tuesday: MetCon: Dumbbell Thrusters, Goblet Squats Weightlifting: Clean and Push Press MetCon: …

Programming: The Week Ahead at MCCF 180826

Monday: MetCon: Dumbbell Power Snatches and Toes to Bar Weightlifting: Push Press MetCon: STOH and Burpees Post WOD: Dumbbell High Pulls Tuesday: Weightlifting: Back Squat MetCon: Squat Jumps, Sit-Ups, Jump …

Programming: The Week Ahead at MCCF 180819

Monday: MetCon: Running, Rope Climbs, Thrusters PostWOD: Side Plank Tuesday: Weightlifting: Snatch Pull/Hang Snatch/Snatch MetCon: Power Snatches and Overhead Squats Post WOD: 1,000m Row Wednesday: MetCon 1: Wallballs and Bar …