by MTCF | Jan 20, 2026 | Uncategorized
Strength: Back Squat: 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 Back Squat Score = Reps Completed at 80% Record Weights in Notes Goal:...
by MTCF | Jan 19, 2026 | Uncategorized
Skill Work: 8:00 EMOM minute 1: *Pistol Progression minute 2: *Ring Muscle-Up Progression *Pistol Progressions – [Single Leg Pistol Off Box (Eccentric)] https://youtu.be/Ep21ZNhj_2o?si=QcUyMdDWMQTs4yTy – [Single Leg Box Squat]...
by MTCF | Jan 18, 2026 | Uncategorized
Strength: Deadlifts & Kettlebell Swings Every 90 seconds x 6 Sets 4 Deadlifts + 10 Russian Kettlebell Swings Deadlifts @ 70% Kettlebell Swings: 70/53lb, 32/24kg Modifications: – Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts – Adjust loads on...
by MTCF | Jan 16, 2026 | Uncategorized
WOD: “Common Ground” Teams of 3 For Time 3 Rounds: 180m (600ft) Farmer’s Carry 120 Wall Balls 60 Burpee Box Jump Overs Farmer’s Carry: 2 x 70/53 lb (32/24 kg) Wall Ball: 20/14 lb (9/6 kg), 10/9ft Box Height: 24/20 in *Note: One Pair of Kettlebells per Group, 1 Wall...
by MTCF | Jan 15, 2026 | Uncategorized
Strength: Push Press Every 2:30 x 4 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 80% Set 4: 3+ Reps @ 85% % of 1RM Push Press Modifications: – Adjust to Strict Press – Move to Dual Dumbbell Push Press or Strict Press – Or for certain...
by MTCF | Jan 14, 2026 | Uncategorized
WOD: “Under Pressure” For Time: Every 4:30 x 5 Sets 25/20 Calorie Row Power Clean (all reps as singles) Loading: Set 1: 10 reps @ 60% Set 2: 6 reps @ 70% Set 3: 4 reps @ 80% Set 4: 2 reps @ 90% Set 5: 12 reps @ 50% % Based on 1RM Power Clean Score = Total Working Time...
