by MTCF | May 26, 2026 | Uncategorized
Strength: Overhead Press Complex Every 2:00 x 6 Sets: 2 Strict Press + 4 Push Press All sets at 80% of 1RM Strict Press WOD: “No Rain” For Reps 15:00 AMRAP 300m Row 25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge 5/5 Single Arm Kettlebell Push Press Score =...
by MTCF | May 25, 2026 | Uncategorized
Strength: Clean Complex Every 1:30 x 8 Sets: 1 Power Clean + 1 Low Hang Power Clean Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets. WOD: “Don’t Speak” 16:00 EMOM: Min 1: 15 GHD Sit-Ups Min 2: 10 Power Cleans Min...
by MTCF | May 24, 2026 | Uncategorized
WOD: “Murph” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Wear a 20/14lb, 9/6kg Weight Vest or Body Armor Level 2: For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partitioned as desired (No Weight Vest) Level 2/1:...
by MTCF | May 21, 2026 | Uncategorized
Strength: Deadlift Take 20:00 to Establish a 1RM Deadlift WOD: “Beatrix Kiddo” For Time 3 Sets: 10 Deadlifts 20/14 Calorie Echo Bike Rest 2:00 between sets Time Cap: 11:00 Score = Average Time Barbell: 55% of 1RM Deadlift Level 2: 3 Sets: 10 Deadlifts 16/12 Calorie...
by MTCF | May 20, 2026 | Uncategorized
Strength: Hang Snatch Every 1:30 x 10 Sets: 1 Hang Snatch *Can be a Power or Squat Snatch Starting Load: 60% of 1RM Snatch Build to 1RM for the Day WOD: “Jackie Brown” For Time Every 2:00 x 8 Sets: 5/5 Kettlebell Hang Snatch 50 Double-Unders 10 Wall Balls Kettlebell:...
