by MTCF | Nov 7, 2025 | Uncategorized
WOD: “Running with Morrison” For Time, With a Partner 50-40-30-20-10 Wall Ball 200m Run (Together) Box Jumps 200m Run (Together) American Kettlebell Swings Box Height: 24/20in Wall Balls: 20/14lb, 9/6kg, 10/9ft Kettlebell Swings: 53/35lb, 24/16kg Score: Time –...
by MTCF | Nov 6, 2025 | Uncategorized
WOD: “Tenet” For Time 20 Toes to Bar 500m Row 20 Toes to Bar Rest 2:00 15 Toes to Bar 500m Row 15 Toes to Bar Rest 2:00 10 Toes to Bar 500m Row 10 Toes to Bar Score = Total Running Time — Level 2: 16 Toes to Bar 500m Row 16 Toes to Bar Rest 2:00 12 Toes to Bar...
by MTCF | Nov 5, 2025 | Uncategorized
Strength: Clean and Jerk Complex Every 3:00 x 5 Sets Clean and Jerk Rest 10-15 seconds Clean + Front Squat + Jerk *Clean may be a power clean or squat clean Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the...
by MTCF | Nov 4, 2025 | Uncategorized
Strength: Bench Press: Every 2:30 x 4 Sets Set 1: 8 Reps @ 70% Set 2: 6 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: 4 Reps @ 80% Focus: Tempo-controlled descent and tight scapular setup. WOD: “The Prestige” 14:00 AMRAP 7 Shuttle Runs 7/5 Strict Pull-Ups 100ft (30m) Farmers...
by MTCF | Nov 3, 2025 | Uncategorized
WOD: “Inception” 24:00 EMOM minute 1: 5 Power Snatch minute 2: 5 Back Squats minute 3: Rest Lifts @ 70-80% for Both Lifts Power Snatch: Not TnG Score = Sum Total Loads — Level 1: 24:00 EMOM minute 1: 5 Hang Power Snatch minute 2: 5 Back Squats minute 3: Rest...
by MTCF | Nov 2, 2025 | Uncategorized
WOD: “Interstellar” 5 Sets 1:30 AMRAP 3/2 Rope Climbs 100ft (30m) Dual Kettlebell Front Rack Carry – Max Calorie Bike (Echo / Bike Erg, Assault) Rest 1:30 b/t sets Rope Climb: 15ft Kettlebell: 53/35lb, 24/16kg Score = Sum Total Calories —- Level 2: 5 Sets...
