by MTCF | Jun 4, 2026 | Uncategorized
Strength: Power Clean & Jerk Complex Every 3:00 x 5 Sets: Clean Pull + Low Hang Power Clean + Jerk Rest :15 Power Clean + Jerk Loading: Starting at 70% of 1RM Power Clean and Jerk, building to 80% on the fifth and final set. The clean pull establishes the path,...
by MTCF | Jun 3, 2026 | Uncategorized
WOD: “Ride the Ultimate” 20:00 EMOM Minute 1: 15 GHD Sit-Ups Minute 2: 50 Double Unders Minute 3: 15 Wall Balls Minute 4: Max Distance Handstand Walk Minute 5: Rest Score = Total Distance (ft) accumulated across all Handstand Walk minutes Wall Ball: 20/14lb, 9/6kg,...
by MTCF | Jun 2, 2026 | Uncategorized
WOD: “PRVN Engine” AMRAP 10:00 1500m Run Max Calorie Row (in remaining time) – Rest 5:00 – AMRAP 10:00 1500m Run Max Calorie Echo Bike (in remaining time) Score = Total Calories (Row + Echo Bike) Level 2: AMRAP 10:00 1200m Run Max Calorie Row (in remaining...
by MTCF | Jun 1, 2026 | Uncategorized
Strength: Strict Press Every 3:00 x 3 Sets: 10 Strict Press Loading: 65-75% of 1RM Strict Press, same load across all three sets. WOD: “Pain Don’t Hurt” For Time 8 Sets: 8 Toes to Bar 8 Dumbbell Bench Press 8 American Kettlebell Swings Rest :30 between sets Time Cap:...
by MTCF | May 31, 2026 | Uncategorized
Strength: Front Squats Every 3:00 x 5 Sets: 5 Front Squats Loading: 75-80% of 1RM Front Squat, same load across all five sets. WOD: “Bodhi” 4 x 3:00 AMRAP (12:00 Continuous) 20/16 Calorie Row 14 Dual Dumbbell Box Step-Ups Max Burpee Pull-Ups in Remaining Time Box...
by MTCF | May 28, 2026 | Uncategorized
Strength: Power Snatch Every 3:00 x 4 Sets: 1.1.1.1.1 Power Snatch @ 70%+ Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across...
