by MTCF | Mar 24, 2026 | Uncategorized
Strength: Hang Clean Every 3:00 x 5 Sets Set 1: 4 Hang Clean Set 2: 4 Hang Clean Set 3: 3 Hang Clean Set 4: 3 Hang Clean Set 5: 2 Hang Clean Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5. The Hang Clean can...
by MTCF | Mar 23, 2026 | Uncategorized
WOD: “House of Cards” 20:00 EMOM minute 1: 15/12 Calorie Row minute 2: 10 Bench Press minute 3: 15 GHD Sit-Ups minute 4: 10 Burpees to Target minute 5: Rest Bench Press @ 60% of 1RM Burpee Target: Out of Reach Level 2 20:00 EMOM Minute 1: 12/9 Calorie Row Minute 2: 10...
by MTCF | Mar 22, 2026 | Uncategorized
Strength: Every 3:00 x 4 Sets Set 1: 7 Back Squats + 3 Broad Jumps Set 2: 6 Back Squats + 3 Broad Jumps Set 3: 5 Back Squats + 2 Broad Jumps Set 4: 4 Back Squats + 2 Broad Jumps Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th...
by MTCF | Mar 19, 2026 | Uncategorized
Gymnastic Strength: 10:00 EMOM Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip Competitor: 2 x Each Segment during each minute. This will take more of the minute. Level 3: As prescribed,...
by MTCF | Mar 18, 2026 | Uncategorized
WOD: “Rampage” For Time: 3 Sets: 800m Run 30 American Kettlebell Swings 30 Abmat Sit-Ups 30/22 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 53/35lb, 24/16kg Score = Total Running Time (including rest) Level 2 3 Sets: For Time 800m Run 30 American Kettlebell Swings...
