by MTCF | Dec 12, 2025 | Uncategorized
WOD: “The Night’s Watch” Teams of 3 30:00 AMRAP Station 1: 3 Rounds 30 Double Unders 15 Abmat Sit-Ups Station 2: 30/22 Calorie Echo Bike or 34/27 Calorie Bike Erg Station 3: 20 Inverted Rows *Inverted Rows, Body @ Parallel to Floor Complete as many rounds and reps as...
by MTCF | Dec 11, 2025 | Uncategorized
Strength: Every 2:00 x 5 Sets Front Squat + Split Jerk Set 1: 5+1 @ 65% Set 2: 5+1 @ 70% Set 3: 4+1 @ 75% Set 4: 3+1 @ 80% Set 5: 2+1 @ 80% + % of Split Jerk Level 1: Every 2:00 x 5 Sets 5 Front Squats + 2 Push Jerks Perform all at controlled moderate loads across...
by MTCF | Dec 10, 2025 | Uncategorized
Strength: Deadlift: Every 3:00 x 4 Sets 5 Deadlift @ 75% + 10 Banded Russian Kettlebell Swings % of 1RM Deadlift + Choice on Loads for Kettlebell Swings Level 1: 5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings WOD: “Christine” For Time 3 Rounds 500m Row 12...
by MTCF | Dec 9, 2025 | Uncategorized
WOD: “Winterfell” 20:00 EMOM Min 1: 6/4 Strict Pull-Ups + 10 Toes to Bar Min 2: 7 Shuttle Run or 150m Run Min 3: 4 Wall Walks Min 4: :40 Ring Plank Wall Walks: 10in Score = Rounds Completed — Level 2: 20:00 EMOM Min 1: 4/3 Strict Pull-Ups + 8 Toes to Bar Min 2:...
by MTCF | Dec 8, 2025 | Uncategorized
Strength: Every 2:00 x 6 Sets Snatch Pull + Tng Snatch + High Box Jump Perform all reps @ 70-80% of Snatch Snatch can be Power or Squat Level 1: Snatch Grip Deadlift + 3 Hang Power Snatch @ 7-8 RPE Modifications: Adjust to Hang Positions for the Snatch Or move to a...
by MTCF | Dec 7, 2025 | Uncategorized
WOD; “The Kingsroad” For Time: Every 15:00 x 2 Sets 100 Double Unders 50 Air Squats 40/32 Push-Ups 40 Wall Balls 30 Burpees Wall Balls: 20/14lb, 9/6kg to 10/9ft Reverse the order on the second set (i.e., Set 2 begins with 30 Burpees, ends with 100 Double Unders) Score...
