by MTCF | Aug 14, 2025 | Uncategorized
Strength: Deadlift Every 2:30 x 4 sets: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% #4: 5 reps @ 70% % of 1RM Deadlift WOD: “Uncut Grind” Every 5:00 x 3 Sets 2 Rounds 15 American Kettlebell Swings 12 Renegade Rows 9/7 Strict Ring Dip Dumbbells: 50/35lb,...
by MTCF | Aug 13, 2025 | Uncategorized
WOD: “Billy’s Big Day” RX: 5 Sets: For Time 400m Run 30 Air Squats 400/350m Row Rest 1:00 b/t sets Score = Total Running Time Level 2: As prescribed Level 1: 5 Sets: For Time 300m Run 20 Air Squats 300/250 Row Rest 1:00 b/t sets Competitor: Wear a 20/14lb,...
by MTCF | Aug 12, 2025 | Uncategorized
Strength: Power Clean: 10:00 EMOM 1 Rep @ 70%+ % of 1RM Power Clean WOD: “You Can Do It” RX: For Time: 10-1 Bar Facing Burpees 1-10 Power Cleans Barbell: 135/95lb, 61/43kg Level 2: Barbell: 95/65lb, 61/43kg – Level 1: For Time: 10-1 Bar Facing Burpees 1-10 Hang...
by MTCF | Aug 11, 2025 | Uncategorized
Strength: “Push Press” Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 70% % of 1RM Push Press WOD: “The Zohan Special” RX: For Reps 15:00 EMOM minute 1: Double Unders minute 2: Toes to Bar minute 3: Calorie Bike...
by MTCF | Aug 10, 2025 | Uncategorized
Strength: Back Squat Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 70% % of 1RM Back Squat WOD: “Big Daddy Strength” RX: 10:00 AMRAP 5/4 Strict Pull-Ups 50ft* (15m) Single Kettlebell Front Rack Walking Lunge...
