by MTCF | Feb 3, 2026 | Uncategorized
Strength: Push Press Every 2:30 x 4 Sets Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 81% Set 4: 3+ Reps @ 85% % is Based on 1RM Push Press Goal: 5-8 Reps for max set L3,L2, Masters 55+: As prescribed L1: Adjust to 4-6 Push Press at 6-8 RPE across...
by MTCF | Feb 2, 2026 | Uncategorized
Strength/Stability Every 3:00 x 4 Sets 8/8 [Dual Dumbbell Single Leg Romanian Deadlift](https://youtu.be/pJewPISyHjw?si=of_ZMJej1lSuxE5j) 8/8 [Split Stance Medball Rotational Wall Ball Throw](https://www.youtube.com/results?search_query=rotational+medball+throw) Score...
by MTCF | Feb 1, 2026 | Uncategorized
Strength: “Power Snatch + Overhead Squat” Every 1:30 x 6 Sets 3+1 Starting @ 70% of Power Snatch Increase to heavy for the day Comp + L3: Tng Power Snatch L2 + Masters 55+: Quick Singles on Snatch L1: 3 Hang Power Snatch Modifications: – Move to the Hang Power...
by MTCF | Jan 29, 2026 | Uncategorized
Strength: “Bench Press: Every 3:00 x 4 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: Max Reps @ 80% *Perform the max reps set to an RPE 9 (1 rep in tank). % is Based on 1RM Bench Press Score = Reps Completed at 80% Record Weights in Notes...
by MTCF | Jan 28, 2026 | Uncategorized
Strength: Front Rack Reverse Lunges Every 3:00 x 3 Sets 8 Reps / Leg Perform @ the same weight across at 45-50% of 1RM Front Squat *These will be performed from the Rack WOD: “Mercy” Every 2:00, Until Failure *Calorie Row 20 Wall Balls Set 1: 12/9 Calories Set 2:...
by MTCF | Jan 27, 2026 | Uncategorized
WOD: “Terminal List” Every 3:00 x 10 Sets, Alt Stations (2 @ Each) 16/12 Calorie Echo Bike [X] [X] = Set 1: 8 Shuttle Runs Set 2: 6 Wall Walks Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs) Set 4: 24 GHD Sit-Ups Set 5: Rest *Note: You still must...
