by MTCF | Jul 11, 2025 | Uncategorized
WOD: “Attitude Reflects Leadership” For Time: With a Partner 50-40-30-20-10 Toes to Bar *Back Squats Bar Facing Burpees Load: 95/65lb, 43/30kg *Back Squats are from the floor
by MTCF | Jul 10, 2025 | Uncategorized
WOD: RX: “Sunshine” 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk 12 American Kettlebell Swing 20ft (6m) Handstand Walk Kettlebell: 70/53lb, 32/24kg 5ft (1.5m) = 1 Rep •Handstand Walk: Bear Crawl distance, Scale distance to 10ft or 15ft segments. Adjust to...
by MTCF | Jul 9, 2025 | Uncategorized
Strength: Pause Front Squat + Front Squat Every 3:00 x 5 Sets Set 1: 1+4 @ 75% Set 2: 1+4 @ 75% Set 3: 1+3 @ 80% Set 4: 1+3 @ 80% Set 5: 1+1 @ 85% Pause :01 on the Pause Front Squat *After Each Set Complete 3 High Stick Jump Overs WOD: “Left Side, Strong Side” RX: For...
by MTCF | Jul 8, 2025 | Uncategorized
Strength: Every 3:00 x 5 Sets 3 Strict Press + 5 Push Press + 3-5 Plyometric Push-Ups Perform at 75%+ of Strict Press WOD: “Fourth Quarter” RX: 15:00 EMOM minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press minute 2: 16 Dumbbell Renegade Row minute 3: 100ft (30m)...
by MTCF | Jul 7, 2025 | Uncategorized
WOD: “Boone’s Gauntlet” RX: Every 18:00 x 2 Sets 800-400-200m Run 8-4-2 Bar Muscle-Ups 80-40-20 Double Unders *15/11 Calorie Echo Bike Fitness: Every 18:00 x 2 Sets 800-400-200m Run 16-12-8 Pull-Ups 40-30-20 Double Unders *14/10 Calorie Echo Bike to Finish each round...
