by MTCF | Nov 21, 2025 | Uncategorized
WOD: “Cerberus” For Time: 3 Person Teams Athlete 1: 200/140 Calorie Echo Bike – Athlete 2: 5 Rounds 20 Hang Power Cleans 15 Strict Handstand Push-Ups 10 Box Jumps Barbell: 135/95lb, 61/43kg Box Height: 30/24in *2 Athletes working and one rest at all times. One...
by MTCF | Nov 20, 2025 | Uncategorized
WOD: “Fenrir” 2 Rounds for Time 400m Run 20 Pull-Ups 400m Run 20 Alternating Dumbbell Snatch 400m Run 20 Goblet Squats 400m Run 20 Lateral Burpees over the Dumbbell Dumbbell: 50/35lb, 22.5/15kg —– Level 2: 2 Rounds for Time 400m Run 16 Pull-Ups 400m Run 16...
by MTCF | Nov 19, 2025 | Uncategorized
Strength: Bench Press: Every 3:00 x 4 Sets Set 1: 8 Reps @ 70% Set 2: 6 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: Max Reps @ 80% WOD: “Medusa” 15:00 AMRAP 1-2-3-4-5…Wall Walk 5-10-15-20-25… Toes to Bar 10-20-30-40-50… Double Unders Continue progressing...
by MTCF | Nov 18, 2025 | Uncategorized
Strength: Deadlift: 5-5-4-3-3 Every 3:00 x 5 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 4 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 80% WOD: “Chimera” 15:00 EMOM minute 1: 5/5 Single Kettlebell Dead-Stop Clean minute 2: 25/25ft (7.5/7.5m) Single Arm...
by MTCF | Nov 17, 2025 | Uncategorized
Gymnastics Skill: Ring Muscle-Ups Every 90 seconds x 6 Sets 2-4 Ring Muscle-Ups Competitor: Unbroken Set of Ring Muscle-Ups Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips Level 2: 2-4 Low Ring Banded Ring Muscle-Ups Level 1: 6 Ring Rows + 6 Ring...
by MTCF | Nov 16, 2025 | Uncategorized
Strength: Power Clean + Squat Clean Every 3:00 x 5 Sets Set 1: 3+2 Reps @ 70% Set 2: 2+2 Reps @ 75% Set 3: 2+1 Reps @ 80% Set 4: 1+2 Reps @ 83% Set 5: 1+1 Reps @ 85%+ % of Power Clean WOD: “Hydra” 5 Sets x 2:00 AMRAP Set 1: 10 Shuttle Runs + Max Rep Wall Balls Set 2:...
