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...
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...
