by MTCF | Mar 19, 2026 | Uncategorized
Gymnastic Strength: 10:00 EMOM Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip Competitor: 2 x Each Segment during each minute. This will take more of the minute. Level 3: As prescribed,...
by MTCF | Mar 18, 2026 | Uncategorized
WOD: “Rampage” For Time: 3 Sets: 800m Run 30 American Kettlebell Swings 30 Abmat Sit-Ups 30/22 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 53/35lb, 24/16kg Score = Total Running Time (including rest) Level 2 3 Sets: For Time 800m Run 30 American Kettlebell Swings...
by MTCF | Mar 17, 2026 | Uncategorized
Strength: Bench Press Every 3:00 x 5 Sets Set 1: 8 Bench Press + 5 Supine Medball Chest Passes Set 2: 7 Bench Press + 5 Supine Medball Chest Passes Set 3: 6 Bench Press + 5 Supine Medball Chest Passes Set 4: 5 Bench Press + 5 Supine Medball Chest Passes Set 5: 4 Bench...
by MTCF | Mar 16, 2026 | Uncategorized
Strength: Deadlift Every 3:00 x 5 Sets Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box) Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box) Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box) Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box) Set 5: 3 Deadlifts + 3 Seated...
by MTCF | Mar 15, 2026 | Uncategorized
Strength: Hang Snatch: Every 2:00 x 5 Sets Set 1: 4 Hang Snatch Set 2: 4 Hang Snatch Set 3: 3 Hang Snatch Set 4: 3 Hang Snatch Set 5: 2 Hang Snatch 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...
by MTCF | Mar 12, 2026 | Uncategorized
WOD: Open 26.3 For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 Rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 12 2 Rounds of: 12 burpees over...
