by MTCF | Jan 12, 2026 | Uncategorized
Strength: Back Rack Reverse Lunges Every 3:00 x 3 Sets 8 Reps / Leg Perform @ the same weight across at 40-45% of 1RM Back Squat *These will be performed from the Rack Modifications: – Adjust to Dual Dumbbell Front Rack Lunges – Adjust to Goblet Reverse...
by MTCF | Jan 11, 2026 | Uncategorized
Strength: Power Snatch Every 2:00 x 5 Sets @ 70%+ 1.1.1.1 *Rest 10s b/t reps % is Based on 1RM Power Snatch Record Working Weight 1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the...
by MTCF | Jan 8, 2026 | Uncategorized
“Baseline” For Max Reps 20:00 EMOM Minute 1: Row Calories Minute 2: Burpee Box Jump Overs (Facing) Minute 3: Chest-to-Bar Pull-Ups Minute 4: Wall Balls Wall Balls: 20/14lb, 9/6kg, 10/9ft Box Height: 24/20in — Level 2: 20:00 EMOM for Max Reps Minute 1: Row...
by MTCF | Jan 7, 2026 | Uncategorized
Strength: Push Press for load: Every 2:30 x 4 sets #1: 10 reps @ 65% #2: 8 reps @ 70% #3: 6 reps @ 75% #4: 6 reps @ 75% % Based of 1RM for Push Press WOD: “Identity Drift” 10:00 AMRAP 1-2-3-4-5… Wall Walk Complex 10 Dumbbell Bench Press 5 Shuttle Runs Dumbbells:...
by MTCF | Jan 6, 2026 | Uncategorized
Strength: Power Clean Every 2:00 x 5 Sets @ 65-80% 1.1.1.1 *Rest 10s b/t reps % is Based on 1RM Power Clean Record Working Weight 1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today This will have us completing each cluster set...
