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:...
by MTCF | Nov 14, 2025 | Uncategorized
WOD: “Fight for Your Right” For Time: w/a Partner 100 Double Unders 30 Wall Walk 50 Pull-Ups 70 Deadlifts 90 Box Jump Overs 70 Russian Kettlebell Swings 50 Pull-Ups 30 Strict Handstand Push-Ups 100 Double Unders Wall Walk: 10in Barbell: 225/155, 102/70kg Box Height:...
by MTCF | Nov 13, 2025 | Uncategorized
Strength: Front Squat: 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% Focus: Drive through full foot, maintain upright torso and tension in the front rack. Modifications: – Split Squat: For Back Pain /...
by MTCF | Nov 12, 2025 | Uncategorized
WOD: “No Sleep Till Brooklyn” 3 Rounds for Time: 500m Row 100ft (30m) Farmers Carry 400m Run 30/22 Calorie Echo 100ft (30m) Farmers Carry 400m Run Farmers Carry: 2 x 70/53lb, 32/24kg Kettlebells or 2 x 70/50lb, 32/22.5kg Dumbbells ——- Level 2: 3 Rounds for...
