by MTCF | Apr 15, 2026 | Uncategorized
Strength: Bench Press and Chest Pass Every 2:30 x 5 Sets Set 1: 5 Bench Press + 5 [Bent Over Ballistic Chest Pass](https://youtu.be/6Uuxb4h2N5I?si=7y_HQPI52kpQ0R7j) Set 2: 5 Bench Press + 5 Bent Over Ballistic Chest Pass Set 3: 4 Bench Press + 5 Bent Over Ballistic...
by MTCF | Apr 14, 2026 | Uncategorized
WOD: “Doc Ock” For Reps 5 Sets: 2:00 AMRAP 22-20-18-16-14 Toe to Bar Max Clean and Jerk Rest 2:00 b/t sets Set 1: 135/95lb, 61/43kg Set 2: 155/105lb, 70/48kg Set 3: 185/125lb, 84/57kg Set 4: 205/135lb, 93/61kg Set 5: 225/155lb, 102/70kg Suggested % Set 1: 50% Set 2:...
by MTCF | Apr 13, 2026 | Uncategorized
WOD: “Sandman” Every 5:00 x 6 Sets 16/13 Calorie Row 15/11 Calorie Echo Bike 400m Run Score = Sum Total Time Level 2 Every 5:00 x 6 Sets 15/12 Calorie Row 12/9 Calorie Echo Bike 400m Run Level 1 Every 5:00 x 5 Sets 12/9 Calorie Row 10/7 Calorie Echo Bike 200m Run or...
by MTCF | Apr 12, 2026 | Uncategorized
WOD: “Venom” 20:00 EMOM Minute 1: Snatch + Low Hang Snatch + Hang Snatch Minute 2: 5-5-4-3-3 Back Squat Minute 3: 3 Seated High Box Jumps Minute 4: Rest -Snatch Complex: Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day – Back Squat Starting @ 70%...
by MTCF | Apr 9, 2026 | Uncategorized
Gymnastics Strength EMOM 10:00 EMOM Minute 1: 3-5 Reps x 5515 Tempo Ring Dip Minute 2: :20 sec Tuck Front Lever Hold Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold Modifications /...
by MTCF | Apr 8, 2026 | Uncategorized
WOD: “Tiger” For Time 1,000m Run 20 Deadlifts 20 Box Jumps 800m Run 15 Deadlifts 15 Box Jumps 600m Run 10 Deadlifts 10 Box Jumps 400m Run 5 Deadlifts 5 Box Jumps 200m Run Barbell: 225/155lb, 102/70kg Box Height: 24/20in Level 2 For Time 1,000m Run 20 Deadlifts 20 Box...
