by MTCF | Jul 28, 2025 | Uncategorized
Strength: Clean and Jerk Complex: Every 2:00 x 7 Sets Power Clean Rest 10 seconds Squat Clean and Split Jerk Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day WOD: “The Derivative” RX: 3 Sets: :45 Second On / :15 Second Off Station 1: Calorie...
by MTCF | Jul 27, 2025 | Uncategorized
WOD: “Nate” RX: 20:00 AMRAP 2 Ring Muscle-Ups 4 Handstand Push-Ups 8 American Kettlebell Swings Kettlebell: 70/53lb, 32/24kg Level 2: 20:00 AMRAP 4 Strict Pull-Ups + 4 Strict Ring Dips 4 Box Piked Handstand Push-Ups 8 American Kettlebell Swings Kettlebell: 53/35lb,...
by MTCF | Jul 25, 2025 | Uncategorized
WOD: “Dead Weight” With a Partner: 7 Rounds For Time (Split Reps as Needed): 15 Deadlifts 5 Wall Walks 15 Box Jumps 30 Abmat Sit-Ups Box Height: 24/20in Deadlift: (225/155lb, 102/70kg) Wall Walk: 10in to Wall Score: Total...
by MTCF | Jul 24, 2025 | Uncategorized
Strength: Squat Snatch: For Load: Every 1:15 x 12 Sets 1 Squat Snatch 2 Sets @ 70% 3 Sets @ 75% 4 Sets @ 80% 3 Sets @ 85%+ % is Based on 1RM Squat Snatch Record Working Weight WOD: “Fibo-Snatchy” 13:00 AMRAP 1-1-2-3-5-8-13-21-34 Squat Snatch Lateral Burpees Over Bar...
by MTCF | Jul 23, 2025 | Uncategorized
WOD: “Only Diesel” 3 Sets: For Max Calories 3:00 AMRAP 400m Run – Max Calorie Bike – Rest 1:30 – 3:00 AMRAP 400m Run – Max Calorie Row – Rest 1:30 – Score = Sum Total Calories Level 2: As prescribed Level 1: 300m Run Competitor:...
