by MTCF | Dec 7, 2025 | Uncategorized
WOD; “The Kingsroad” For Time: Every 15:00 x 2 Sets 100 Double Unders 50 Air Squats 40/32 Push-Ups 40 Wall Balls 30 Burpees Wall Balls: 20/14lb, 9/6kg to 10/9ft Reverse the order on the second set (i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders) Score...
by MTCF | Dec 5, 2025 | Uncategorized
WOD: In Step” 5 Rounds for Time 800m Run (Together) 20 Toes to Bar 10 Power Snatch 20 American Kettlebell Swings Barbell: 135/95lb, 61/43kg Kettlebell Swing: 53/35lb, 24/16kg Flow: Run together and split the rest of the work evenly. This will mean that the runs are...
by MTCF | Dec 4, 2025 | Uncategorized
Strength: Bench Press Every 3:00 x 4 Sets Set 1: 8 Reps @ 75% Set 2: 5 Reps @ 80% Set 3: 5 Reps @ 80% Set 4: 5 Reps @ 80% This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining...
by MTCF | Dec 3, 2025 | Uncategorized
Strength: “Clean and Jerk” Every 3:00 x 5 Sets Power Clean + Split Jerk Rest 10-15 seconds Squat Clean + Split Jerk Start @ 70% of the limiter and increase to a heavy for the day. Sets = 5 x 2 Score = Load Reps should feel sharp and technical early, with the final set...
by MTCF | Dec 2, 2025 | Uncategorized
WOD: “Engine Swap” 6 Sets: 5:00 AMRAP 18/13 Calorie Echo Bike 400m Run 18/14 Calorie Row – Max [x] Rest 1:00 b/t sets [x] = Station 1: Dual Dumbbell Step-Overs Station 2: Dual Kettlebell Farmers Carry Box Height: 20in Dumbbells: 2 x 50/35lb, 22.5/15kg...
