by MTCF | Feb 8, 2026 | Uncategorized
Strength: Back Squat Every 2:00 x 5 Sets Set 1: 5 @ 60% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 3 @ 80% Set 5: Max Unbroken Reps @ 85% *Perform the max set to an RPE 9 effort (1 rep in tank) Goal: 5+ Reps (10 Rep Cap) Modifications and Adjustments: – Move to a Box...
by MTCF | Feb 5, 2026 | Uncategorized
WOD: “John Wick” For Time: 25-20-15-10-5 Deadlifts 15-15-15-15-15 Pull-Ups 5-10-15-20-25 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft Barbell: 185/125lb, 84/57kg — Level 2: For Time: 25-20-15-10-5 Deadlifts 10-10-10-10-10 Pull-Ups 5-10-15-20-25 Wall Balls Wall...
by MTCF | Feb 4, 2026 | Uncategorized
Strength: Back Squat Every 3:00 x 5 Sets Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% Set 5: 7 Reps @ 70% % is Based on 1RM Back Squat L3,L2, Masters 55+: As prescribed L1: Adjust to 4-6 Back Squat at 6-8 RPE across Modifications:...
by MTCF | Feb 3, 2026 | Uncategorized
Strength: Push Press Every 2:30 x 4 Sets Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 81% Set 4: 3+ Reps @ 85% % is Based on 1RM Push Press Goal: 5-8 Reps for max set L3,L2, Masters 55+: As prescribed L1: Adjust to 4-6 Push Press at 6-8 RPE across...
by MTCF | Feb 2, 2026 | Uncategorized
Strength/Stability Every 3:00 x 4 Sets 8/8 [Dual Dumbbell Single Leg Romanian Deadlift](https://youtu.be/pJewPISyHjw?si=of_ZMJej1lSuxE5j) 8/8 [Split Stance Medball Rotational Wall Ball Throw](https://www.youtube.com/results?search_query=rotational+medball+throw) Score...
