by MTCF | Dec 21, 2025 | Uncategorized
WOD: “Rudolph” For Reps: 16:00 AMRAP 40 Front Squats 30 Burpee Box Jump Overs (Box Facing) 20 Bar Muscle-Ups Barbell: 95/65lb, 43/30kg Box Height: 24/20in Score = Total Reps —– Level 2: For Reps: 16:00 AMRAP 30 Front Squats 20 Burpee Box Jump Overs...
by MTCF | Dec 18, 2025 | Uncategorized
Strength: Every 1:30 x 10 Sets 1RM Split Jerk Starting @ 60-70% and building to a 1RM for the Day Modifications: – Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique. – Adjust to Dumbbell Split...
by MTCF | Dec 17, 2025 | Uncategorized
Strength: Take 12:00 to Establish 5RM Bench Press Goal: 90%+ of 1RM Bench WOD: “Hanging on” For Time 100 Toes-to-Bar Time Cap: 10:00 Score = Time — Level 2: As prescribed If Capped, Record Number at 10:00 Completed – Level 1: For Time 75 Hanging Knee...
by MTCF | Dec 16, 2025 | Uncategorized
WOD: “Open 25.3” For time: WOD: “Open 25.3” For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Score = Time Time Cap = 20:00 Loads: Women: Deadlift: 155lb, 70kg Clean: 85lb, 38kg...
by MTCF | Dec 15, 2025 | Uncategorized
Strength: Take 12:00 to Establish 5RM Front Squat Modifications: – For back pain or knee pain let’s consider moving to a box squat or split squat variation. – For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust...
by MTCF | Dec 14, 2025 | Uncategorized
Benchmark Testing Test 1: 0:00-12:00 1RM Power Snatch 12:00 – 15:00 Rest Test 2: 15:00 – 16:00 Max Unbroken Strict Pull-Ups Rest 16:00 – 20:00 Test 3: 20:00 – 27:00 For Time: 50 Burpee Box Jump Overs *7 minute Cap Box Height: 24/20in • Level...
