Programming: The Week Ahead at MCCF 170521

Posted by on May 19, 2017 in Blog | 0 comments

This week will have 5 days of Weightlifting, the MetCon.  The weightlifting will be a lot of volume.  The work we have been putting into moving consistently will help get you through these reps with hopefully few misses. Monday:  Clean and Jerk is the Weightlifting.  The MetCon will have Sit-Ups, Power Cleans, Double Unders, and STOH.  The Post WOD will be Hip Extensions. Tuesday:  The Weightlifting will be Back Squats.  The AMRAP to follow...

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Programming: The Week Ahead at MCCF 170514

Posted by on May 15, 2017 in Blog | 0 comments

This week will have 3 days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.  Remember to get on those Post WODs!! Monday:  Snatch will start Monday.  Following that will be a Chipper of Wallballs, Toes to Bar, Burpees, Push-Ups and Hang Snatches.  Post WOD will be Snatch Pulls from below the knee. Tuesday:  The Weightlifting will be Snatch Grip Deadlifts.  The MetCon is for Jodi’s Birthday!  Double Unders,...

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Programming: The Week Ahead at MCCF 170507

Posted by on May 7, 2017 in Blog | 0 comments

This week will have 1 Day of Weightlifting/MetCon/MetCon, 2 Days of MetCon/Weightlifting/MetCon, 1 Day of Weightlifting, then MetCon and 1 Day of MetCon. Monday:  A Hang Clean/Clean Complex will be the Weightlifting.  Following that, will be 2 short MetCons with Hang Power Cleans and Squat Jumps.  The Post WOD will be Weighted Sit-Ups Tuesday:  Tuesday will start with a MetCon of Running and Burpees.  The Weightlifting will be Push Jerks.  The...

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Programming: The Week Ahead at MCCF 170430

Posted by on May 1, 2017 in Blog | 0 comments

This week will have 3 days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon. Monday:  Monday will start with Above the Knee Hang Snatch/Snatch Complex.  The MetCon that follows will have Kettlebell Power Clean and Jerks and Chest to Bar Pull-Ups.  The Post WOD will be Snatch Grip Shrugs. Tuesday:  Today will start with STOH and Toes to Bar.  Following that will be Bent Over Row.  The 2nd MetCon will be Sprint of Running...

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Programming: The Week Ahead at MCCF 170423

Posted by on Apr 24, 2017 in Blog | 0 comments

We are continuing our Weightlifting Cycle.  Again, the Post WODs will help maximize this cycle! This week will have 3 Days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon. Monday:  We will start the day with Back Squats.  We will be adding some weight to the last time we did this rep scheme.  An AMRAP of Hang Power Cleans, Thrusters, and Burpees.  The Post WOD is Pistols. Tuesday:  The first MetCon will have Kettlebell...

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Programming: The Week Ahead at MCCF 170416

Posted by on Apr 16, 2017 in Blog | 0 comments

Last week was full of Weightlifting, then MetCon.  We are stepping it back up this week.  There will be 1 day of MetCon, then Weightlifting, 2 Days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.  Again, the Post WODs will help maximize the benefits of this cycle! Monday:  The MetCon is Power Cleans, Chest to bar Pull-Ups, and Bar Facing Burpees.  The Weightlifting will be Deadlifts.  The Post WOD is Max Effort Push-Ups...

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