by MTCF | Oct 15, 2025 | Uncategorized
Strength: 12:00 EMOM minute 1: 5 Front Squat minute 2: 10 Dumbbell Bench Press Front Squat @ 70% Across Dumbbell Bench: Choice on Loads Score 1 = Weight on Front Squat Score 2 = Weight on Dumbbell Bench Press WOD: “Hamilton” 8:00 AMRAP 4-8-12-16… Ring/Dumbbell...
by MTCF | Oct 14, 2025 | Uncategorized
WOD: “Schumacher” Every 7:00 x 4 Sets 20/14 Calorie Echo Bike 15 American Kettlebell Swings 50 Double Unders 3 Wall Walks 12 Shuttle Runs Shuttle Run = 25/25ft (7.5/7.5m) Kettlebell: 53/35lb, 24/16kg Wall Walk: 10in — Level 2: Every 7:00 x 4 Sets 15/11 Calorie...
by MTCF | Oct 13, 2025 | Uncategorized
WOD: “Verstappen” For Time: 3 Rounds 24 Wall Balls 8 Clean & Jerk 16/12 Row Calories 8 Bar Muscle Ups Wallball: 20/14lbs (9/6kg) to 10/9ft Barbell: 135/95lbs (61/43kg) – Level 2: For Time: 3 Rounds 24 Wall Balls 8 Clean & Jerk 14/11 Row...
by MTCF | Oct 12, 2025 | Uncategorized
WOD: “Senna” 20:00 EMOM minute 1: 3 Touch and Go Power Snatches minute 2: 12 Dual Dumbbell Reverse Lunges minute 3: – Max Bar Facing Burpees minute 4: Rest Dumbbells: 2 x 50/35lb, 22.5/15kg Power Snatch: Starting @ 60% and increase each set *Score Weight as...
by MTCF | Oct 10, 2025 | Uncategorized
WOD: “Boulevard of Broken Units” 5 Rounds for Time, as 4 Person Waterfall 20 Bench Press 20 GHD Sit-Ups 20 Alternating Dumbbell Hang Snatch 20/14 Calorie Row Barbell Bench: 135/95lb, 61/43kg Dumbbell: 50/35lb, 22.5/15kg Score: Time Time Cap:...
by MTCF | Oct 9, 2025 | Uncategorized
Strength: Deadlift 3RM Take 15:00 minutes Establish a 3RM Deadlift Goal: 90% of 1RM Movement Adjustments (If Needed) – Hex Bar Deadlift: More upright torso, change of torso angle – Sumo Deadlift: Change of torso angle, more glute and hamstring, less low...
