by MTCF | Oct 29, 2025 | Uncategorized
WOD: “Redrum” Every 3:00 x 10 Sets 9/7 Cal Ski Erg 9 American Kettlebell Swings 9/7 Cal Echo Bike 50/50ft (15/15m) Single Arm Overhead Carry Kettlebell: 53/35lb, 24/16kg – Level 2: Every 3:00 x 10 Sets 8/6 Cal Ski Erg 8 American Kettlebell Swings 8/6 Cal Echo...
by MTCF | Oct 28, 2025 | Uncategorized
Strength: 10:00 EMOM 3–5 Strict Handstand Push-Ups (Focus on controlled eccentric and stacked position) Competition: Add Deficit (2–4 on plates) Level 3: As prescribed Level 2: 2 in Riser or Box Pike HSPU (Feet) Level 1: Box Pike HSPU (Knees) WOD: “One Flew Over The...
by MTCF | Oct 27, 2025 | Uncategorized
WOD: “Something’s Gotta Give” For Time 400m Run 30 Hang Squat Cleans 400m Run 50 Toes to Bar 400m Run 30 Back Squats 400m Run Barbell: 135/95lb, 61/43kg Score = Time – Level 2: For Time 400m Run 30 Hang Squat Cleans 400m Run 30 Toes to Bar 400m Run 30 Back...
by MTCF | Oct 26, 2025 | Uncategorized
Strength: Bench Press: Every 2:30 x 5 Sets Set 1: 10 @ 65% Set 2: 8 @ 70% Set 3: 8 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% % of Bench Press Focus: Tempo-controlled descent and tight scapular setup. WOD: “As Good as it Gets” 16:00 EMOM Minute 1: 16/12 Cal Echo Bike...
by MTCF | Oct 22, 2025 | Uncategorized
WOD: “Resonance” 28:00 EMOM minute 1: 3 Wall Walks minute 2: 6 Shuttle Runs minute 3: 15/12 Calorie Row minute 4: 10 Deadlifts Barbell Load: 225/155lb, 102/70kg Shuttle Run: 25/25ft (7.5/7.5m) Wall Walk: 10in from the Wall Level 2: 28:00 EMOM minute 1: 3 Wall Walks to...
by MTCF | Oct 20, 2025 | Uncategorized
Strength: Bench Press 10-8-8-6 Every 2:30 x 4 Sets Set 1: 10 Reps @ 60% Set 2: 8 Reps @ 65% Set 3: 8 Reps @ 65% Set 4: 6 Reps @ 70% % of Bench Press WOD: “Momentum” For Time 3 Rounds 25 Toes to Bar 15 Burpee Box Jump Overs Box Height: 24/20in Score = Time —...
