by MTCF | Oct 12, 2025 | Uncategorized
WOD: “Senna” 20:00 EMOM minute 1: 3 Touch and Go Power Snatches minute 2: 12 Dual Dumbbell Reverse Lunges minute 3: – Max Bar Facing Burpees minute 4: Rest Dumbbells: 2 x 50/35lb, 22.5/15kg Power Snatch: Starting @ 60% and increase each set *Score Weight as...
by MTCF | Oct 10, 2025 | Uncategorized
WOD: “Boulevard of Broken Units” 5 Rounds for Time, as 4 Person Waterfall 20 Bench Press 20 GHD Sit-Ups 20 Alternating Dumbbell Hang Snatch 20/14 Calorie Row Barbell Bench: 135/95lb, 61/43kg Dumbbell: 50/35lb, 22.5/15kg Score: Time Time Cap:...
by MTCF | Oct 9, 2025 | Uncategorized
Strength: Deadlift 3RM Take 15:00 minutes Establish a 3RM Deadlift Goal: 90% of 1RM Movement Adjustments (If Needed) – Hex Bar Deadlift: More upright torso, change of torso angle – Sumo Deadlift: Change of torso angle, more glute and hamstring, less low...
by MTCF | Oct 8, 2025 | Uncategorized
WOD: Part A) 0:00-10:00 Push Press 3RM 10:00-12:00 Rest Part B) 12:00 – 13:00 -Max Unbroken Strict Pull-Ups 13:00 – 15:00 Rest Pull-Ups: Complete 5+ unbroken strict pull-up Part C) 15:00 – 20:00 For Time: 50 Burpees to Bumper Plate 45lb (20kg) *Must...
by MTCF | Oct 7, 2025 | Uncategorized
WOD: “Brain Stew” RX: 4 Rounds for Time 500m Row 50 Double Unders 800m Run Score: Time Time Cap: 35:00 Level 2: 4 Rounds for Time 400m Row 40 Double Unders 600m Run Score: Time — Level 1: 4 Rounds for Time 300m Row 75 Single Unders 500m Run Score: Time —...
