by MTCF | Nov 28, 2025 | Uncategorized
WOD: “Built Tough” For Time: With a Partner (note the flow) 10-9-8-7-6-5-4-3-2-1 Deadlift Burpee Box Jumps Barbell: 225/155lb, 102/70kg Box Height: 24/20in Score = Time Flow: Athlete 1 will do 10 Deadlifts, then Athlete 2 will do 10 Deadlifts, then Athlete 1 will...
by MTCF | Nov 27, 2025 | Uncategorized
Strength: Power Snatch: 10:00 EMOM 1 Rep @ 80-85% Modifications: Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort. Level 1: Every 2:00 x 5...
by MTCF | Nov 26, 2025 | Uncategorized
WOD: “Thanksgiving with the Girls V2” For Time “Jackie’s House” 1000m Row 50 Thrusters 45/35lb, 20/15kg “Angie’s House” 20 Pull-Ups 20 Push-Ups 20 Abmat Sit-Ups 20 Air Squats “Nancy’s House” 2 Rounds 400m Run 15...
by MTCF | Nov 25, 2025 | Uncategorized
Strength: Bench Press: Every 3:00 x 5 Sets Set 1: 6 Reps @ 75% Set 2: 6 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: 4 Reps @ 83% Set 5: Max Reps @ 88% Goal: 2+ Reps Modifications: – Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement...
by MTCF | Nov 24, 2025 | Uncategorized
Strength: Front Squat Every 2:30 x 4 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 80%+ Set 4: 2 Reps @ 85% Modifications – Adjust to Back Squat for those with front rack mobility issues – Adjust to Box Squat for Knee concerns – Adjust...
by MTCF | Nov 23, 2025 | Uncategorized
Strength: Split Jerk: Every 90 seconds x 6 Sets 2 Split Jerks @ 75%+ Starting at 75% and building to roughly 85% Should feel like we are moving towards a 2 rep max today Modifications: – Adjust to Push Jerk for any Knee issues or niggles with the lower back in...
