by MTCF | Mar 29, 2026 | Uncategorized
Strength: Deadlift Every 3:00 x 5 Sets Set 1: 5 Deadlifts + Seated Double Broad Jump Set 2: 5 Deadlifts + Seated Double Broad Jump Set 3: 4 Deadlifts + Seated Double Broad Jump Set 4: 3 Deadlifts + Seated Double Broad Jump Set 5: 3 Deadlifts + Seated Double Broad Jump...
by MTCF | Mar 26, 2026 | Uncategorized
Strength: Split Jerk: Every 2:00 x 6 Sets Set 1: 3 Split Jerk Set 2: 3 Split Jerk Set 3: 2 Split Jerk Set 4: 2 Split Jerk Set 5: 2 Split Jerk Set 6: 2 Split Jerk Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set...
by MTCF | Mar 25, 2026 | Uncategorized
Gymnastics EMOM Every 1:15 x 10 Sets, Alternating Stations Station 1: :10 [Ring Row to Chest Hold](https://www.youtube.com/watch?v=KalW0DNB7Hg) + Transition to Bottom of Dip + :10 [Bottom of Dip Hold](https://youtu.be/KhdL483-GjY?si=UbROKpAHT_v4H4_2) + Transition to...
by MTCF | Mar 24, 2026 | Uncategorized
Strength: Hang Clean Every 3:00 x 5 Sets Set 1: 4 Hang Clean Set 2: 4 Hang Clean Set 3: 3 Hang Clean Set 4: 3 Hang Clean Set 5: 2 Hang Clean Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5. The Hang Clean can...
by MTCF | Mar 23, 2026 | Uncategorized
WOD: “House of Cards” 20:00 EMOM minute 1: 15/12 Calorie Row minute 2: 10 Bench Press minute 3: 15 GHD Sit-Ups minute 4: 10 Burpees to Target minute 5: Rest Bench Press @ 60% of 1RM Burpee Target: Out of Reach Level 2 20:00 EMOM Minute 1: 12/9 Calorie Row Minute 2: 10...
by MTCF | Mar 22, 2026 | Uncategorized
Strength: Every 3:00 x 4 Sets Set 1: 7 Back Squats + 3 Broad Jumps Set 2: 6 Back Squats + 3 Broad Jumps Set 3: 5 Back Squats + 2 Broad Jumps Set 4: 4 Back Squats + 2 Broad Jumps Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th...
