by MTCF | Jul 22, 2025 | Uncategorized
Strength: Strict Press Every 90 seconds x 8 Sets 3 Strict Press @ 70%+ WOD: “All gas, No Brakes” RX: For Time 21-18-15-12-9 American Kettlebell Swings Push-Ups *50 Double Unders after each round Kettlebell: (53/35lb, 24/16kg) Time Cap 12:00 Level 2: For Time...
by MTCF | Jul 21, 2025 | Uncategorized
Strength: Front Squat: 5-4-3-2-1 Every 2:30 x 5 Sets Set 1: 5 Reps @ 70% Set 2: 4 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: 1 Rep @ 90% WOD: “Second Wind” For Reps: 2 Sets 6:00 AMRAP 10 Burpee Box Jump Overs 20 Single Arm Overhead Reverse Lunges...
by MTCF | Jul 20, 2025 | Uncategorized
WOD: “Iron Lung” RX: 5 Rounds for Time 600m Run 10 Clean & Jerks Load: 135/95lb Score = Time Time Cap: 30:00 Level 2: 5 Rounds for Time 400m Run 10 Clean and Jerks 115/75lb Level 1: 4 Rounds for Time 400m Run 15 Hang Power Clean and Jerks 95/65lb Comp:...
by MTCF | Jul 18, 2025 | Uncategorized
WOD: “Life Finds A Way” Team Conditioning For Reps: 4 sets x 5:00 Running Clock :30 Max Wall Walks – :30 sec Rest – :30 Max Dumbbell Push Press – :30 Rest – :30 Max Calorie Row – :30 Rest – :30 Max Burpees to Plate – Rest 1:30...
by MTCF | Jul 17, 2025 | Uncategorized
Strength: “Power Snatch” Every 90 seconds x 10 Sets Sets 1-5: 2 Power Snatch @ 75% (Touch & Go) Sets 6-10: 1 Power Snatch @ 80-90% WOD: “You’re Gonna Need a Bigger Boat.” 10:00 AMRAP 15 Toes to Bar 50 Double Unders 15 Overhead Squats Barbell: 75/55lb Level 2:...
