by MTCF | Nov 25, 2025 | Uncategorized
Strength: Bench Press: Every 3:00 x 5 Sets Set 1: 6 Reps @ 75% Set 2: 6 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: 4 Reps @ 83% Set 5: Max Reps @ 88% Goal: 2+ Reps Modifications: – Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement...
by MTCF | Nov 24, 2025 | Uncategorized
Strength: Front Squat Every 2:30 x 4 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 80%+ Set 4: 2 Reps @ 85% Modifications – Adjust to Back Squat for those with front rack mobility issues – Adjust to Box Squat for Knee concerns – Adjust...
by MTCF | Nov 23, 2025 | Uncategorized
Strength: Split Jerk: Every 90 seconds x 6 Sets 2 Split Jerks @ 75%+ Starting at 75% and building to roughly 85% Should feel like we are moving towards a 2 rep max today Modifications: – Adjust to Push Jerk for any Knee issues or niggles with the lower back in...
by MTCF | Nov 21, 2025 | Uncategorized
WOD: “Cerberus” For Time: 3 Person Teams Athlete 1: 200/140 Calorie Echo Bike – Athlete 2: 5 Rounds 20 Hang Power Cleans 15 Strict Handstand Push-Ups 10 Box Jumps Barbell: 135/95lb, 61/43kg Box Height: 30/24in *2 Athletes working and one rest at all times. One...
by MTCF | Nov 20, 2025 | Uncategorized
WOD: “Fenrir” 2 Rounds for Time 400m Run 20 Pull-Ups 400m Run 20 Alternating Dumbbell Snatch 400m Run 20 Goblet Squats 400m Run 20 Lateral Burpees over the Dumbbell Dumbbell: 50/35lb, 22.5/15kg —– Level 2: 2 Rounds for Time 400m Run 16 Pull-Ups 400m Run 16...
