by MTCF | Sep 24, 2025 | Uncategorized
Skill Progression: Handstand Walks Every 90 seconds x 6 Sets 15–25ft (4.5-7.5m) Handstand Walk Or the following progressions: Handstand Walk to Wall Wall-Facing Shoulder Weight Shifts Box Pike Handstand Weight Shifts Wall Facing Handstand Shoulder Taps WOD: “Somewhere...
by MTCF | Sep 23, 2025 | Uncategorized
WOD: “Burning’ it Down” Every 3:00 x 10 Sets 16/13 Calorie Row 8 Dumbbell Thrusters 8 Lateral Burpees over Dumbbells Alternate Directions Each Set Dumbbells: 2 x 50/35lb, 22.5/15kg Level 2: Every 3:00 x 10 Sets 14/11 Calorie Row 8 Dumbbell Thrusters 8 Lateral Burpees...
by MTCF | Sep 22, 2025 | Uncategorized
WOD: “Amarillo by Morning” Clean Complex + High Box Jumps 20:00 EMOM minute 1: Clean Complex minute 2: 5 High Box Jumps Clean Complex = Deadlift + Hang Power Clean+ Power Clean *Starting @ 60% of Power Clean and increasing to a heavy for the day Box Jumps: Choice on...
by MTCF | Sep 21, 2025 | Uncategorized
Strength: Overhead Squat Every 90 seconds x 8 Sets 1 Rep @ 70%+ of 1RM Snatch WOD: “Helanasty” RX: 3 Rounds for Time: 21 Alternating Dumbbell Snatch 400m Run 12 Overhead Squats Dumbbell: 50/35lb (22/15kg) Barbell: 115/75 lb (52/34kg) Level 2: 3 Rounds for Time: 21...
by MTCF | Sep 19, 2025 | Uncategorized
WOD: “Welcome to the Jungle” RX: 3 Rounds For Time, with a Partner 80 Wall Balls 60 Pull-Ups 400m Farmers Carry Farmers Carry = 2 x 53/35lb, 24/16kg Wall Ball: 20/14lb, 9/6kg, 10/9ft Level 2: 60 Wall Balls 40 Pull-Ups 400m Farmers Carry Farmers Carry = 2 x 53/35lb,...
