by MTCF | Jan 5, 2026 | Uncategorized
WOD: “Parallel Paths” For Time: Every 8:00 x 4 Sets 600m Run 50ft (15m) Single Kettlebell Front Rack Walking Lunges 30/22 Calorie Echo Bike 7/5 Ring Muscle-Ups Strict Strength Level 3: For Time: Every 8:00 x 4 Sets 600m Run 50ft (15m) Single Kettlebell Front Rack...
by MTCF | Jan 4, 2026 | Uncategorized
Strength: Back Squat for load: Every 2:30 x 4 sets #1: 10 reps @ 65% #2: 8 reps @ 70% #3: 6 reps @ 75% #4: 6 reps @ 75% WOD: “Singularity” For Time 3 Sets: 7 Overhead Squats 7 Bar Facing Burpees 5 Power Snatch 5 Bar Facing Burpees 3 Squat Snatch 3 Bar Facing Burpees...
by MTCF | Jan 1, 2026 | Uncategorized
Strength: Every 2:00 x 5 Sets 3 Hang Squat Cleans Starting @ 60% of 1RM squat clean and increasing to a heavy for the day Modifications: – For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position – For Knee Pain: Adjust to Hang Power Cleans...
by MTCF | Dec 30, 2025 | Uncategorized
WOD: “The Countdown” For Rounds + Reps 20:00 AMRAP 20 Toes to Bar 50 Double Unders 20 Single Dumbbell Step-Overs 50 Double Unders 20/15 Cal Row Dumbbell: 50/35lbs (22.5/15kg) Box Height: 24/20in Score: Rounds + Reps —- Level 2: 20:00 AMRAP 15 Toes to Bar 35...
by MTCF | Dec 29, 2025 | Uncategorized
Strength: Push Press 4×5 Every 2:00 x 4 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 5+ Reps @ 80% % is Based on 1RM Push Press Score = Load Modifications: – For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press...
