by MTCF | Feb 15, 2026 | Uncategorized
Strength: For Load: Every 2:00 x 5 Sets @ 55-70% 3 Position Power Snatch *Floor, Hang, High Hang % is Based on 1RM Power Snatch These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar. Modifications: – Move to all Power...
by MTCF | Feb 12, 2026 | Uncategorized
Strength: Power Cleans Every 3:00 x 4 Sets 2.2.2 Unbroken Power Clean @ 70-85% *Rest 10-15s b/t doubles % is Based on 1RM Power Clean Note that this designates 6 reps done as touch and go doubles. Build to an RPE 9 top set, ideally performing multiple sets at 85%....
by MTCF | Feb 11, 2026 | Uncategorized
WOD: “Running from Commitment” 2 Rounds for Time 400m Run 200ft (60m) Farmers Carry 400m Run 20 Box Jumps (Step-Down) 400m Run 40 Abmat Sit-Ups Box Height: 24/20in Kettlebells: 2 x 70/53lb, 32/24kg Score = Time – Level 2: 2 Rounds for Time 400m Run 200ft (60m)...
by MTCF | Feb 10, 2026 | Uncategorized
WOD: “Ball and Chain” Every 2:30 x 10 Sets, Alternating Stations Station 1: 50 Double Unders + 5 Deadlifts Station 2: 5 Bench Press + 3/2 Rope Climbs Strict Pull-Up Sub for Rope Climbs: 10/8 Reps Deadlifts: 275/185lb, 125/84kg Bench Press: 205/145lb, 93/66kg *Barbell...
by MTCF | Feb 9, 2026 | Uncategorized
WOD: “Falling Hard” For Time: 50/40 Calorie Echo Bike 50 American Kettlebell Swings 50/40 Ring Dips 50/40 Calorie Row 50 Burpees to Target (Out of Reach) Kettlebell: 53/35lb, 24/16kg – Level 2: For Time: 40/30 Calorie Echo Bike 40 American Kettlebell Swings...
