by MTCF | Apr 29, 2026 | Uncategorized
Strength: Deadlifts Every 3:00 x 4 Sets Set 1: 4 Deadlifts + 1-3 Seated Box Jumps Set 2: 3 Deadlifts + 1-3 Seated Box Jumps Set 3: 3 Deadlifts + 1-3 Seated Box Jumps Set 4: 2 Deadlifts + 1-3 Seated Box Jumps Start at 80% and build across sets toward a 2RM. Goal is 90%...
by MTCF | Apr 28, 2026 | Uncategorized
WOD: “Toaster Oven” For Time: 2:30 AMRAP / 1:30 Rest 15/12 Cal Row 15/11 Cal Echo Bike Max Burpees to Target in remaining time Continue until 100 Burpees total Final round: Full 4:00 window Score = Time (when 100 burpees is reached) Level 2: Row: 13/10 Cal Echo Bike:...
by MTCF | Apr 27, 2026 | Uncategorized
WOD: “La-Z-Boy” For Time 4 Rounds 50ft (15m) Single Arm Dumbbell Overhead Lunge 25 Abmat Sit-Ups 15 Alternating Dumbbell Snatch 5/4 Ring Muscle-Ups Dumbbell: 50/35lb (22.5/15kg) Time Cap: 18:00 Score = Time — Level 2: 4 Rounds 50ft (15m) Single Arm Dumbbell...
by MTCF | Apr 26, 2026 | Uncategorized
Strength: “Split Jerk” Every 2:00 x 6 Sets 3 Split Jerk Start at 75% and build to a heavy 3-rep max across the six sets. Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten...
by MTCF | Apr 23, 2026 | Uncategorized
Strength: Bench Press: Every 2:30 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 2 Reps @ 90% Set 5: 1 Rep @ 90-95% Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank....
