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...
by MTCF | Oct 31, 2025 | Uncategorized
WOD: “A Few Good Partners” With a Partner, For Time 120/90 Cal Row (Split) 1000m Run (Together) 80 Synchro Abmat Sit-Ups (Together) 60 Burpees (Split) 40 Synchro Alternating Dumbbell Snatch (Together) 20 Wall Walks (Split) Dumbbell: 50/35lb, 22.5/15kg Wall Walk to...
by MTCF | Oct 30, 2025 | Uncategorized
Strength: Front Squat: Every 2:30 × 4 Sets 8 @ 65 % 8 @ 70 % 6 @ 75 % 6 @ 75 %+ % of Front Squat WOD: “Here’s Johnny “ 5 Rounds for Time 8 Thrusters 12 Pull Ups 14 Box Jump Overs Barbell: 95/65lb, 43/30kg Box Height: 24/20in Score = Time – Level 2: 5 Rounds for...
