by MTCF | Mar 3, 2026 | Uncategorized
Strength: Take 12:00 minutes to Establish 5RM Push Press Level 1 / New Athletes: Every 2:00 x 6 Sets 5 Push Press @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo) Modifications: – Adjust to Strict Press if the Dip and Drive and Catch and Punch...
by MTCF | Mar 2, 2026 | Uncategorized
Strength Take 12:00 to Establish 5RM Power Clean Level 3 and Comp: TnG Level 2 and Masters: Quick Singles Level 1: Every 2:00 x 6 Sets 5 Hang Power Clean, Choice on Loads Modifications – Adjust to a Hang Power Clean / Block Power Clean – Or Can Move to...
by MTCF | Mar 1, 2026 | Uncategorized
WOD: “Fading Light” For Time 400m Run 30 Single Dumbbell Box Step-Overs 12/9 Ring Muscle Ups 400m Run 20 Single Dumbbell Box Step-Overs 9/7 Ring Muscle Ups 400m Run 10 Single Dumbbell Box Step-Overs 7/5 Ring Muscle Ups 400m Run Dumbbell: 1×50/35lb (22.5/15kg)...
by MTCF | Feb 24, 2026 | Uncategorized
WOD: “Pour Over” For Calories: 20:00 EMOM Minute 1 – 4 Shuttle Runs + 2 Rope Climbs Minute 2 – 10 Wall Balls + 5 Bar Muscle Ups Minute 3 – Max Calorie Echo Bike Minute 4 – Rest Wallball: 20/14lbs (9/6kg) to 10/9ft Shuttle Runs: 25ft/7.5m Down...
by MTCF | Feb 23, 2026 | Uncategorized
Strength: Take 12:00 to Establish: Power Snatch 5RM Level 3 and Comp: TnG Level 2 and Masters: Quick Singles Level 1: Every 2:00 x 6 Sets 5 Hang Power Snatch, Choice on Loads Modifications – Adjust to a Hang Power Snatch / Block Power Snatch – Move to...
by MTCF | Feb 22, 2026 | Uncategorized
Strength: Take 12:00 to Establish: Back Squat 5RM Level 1 / New Athletes: Every 2:00 x 6 Sets 5 Back Squats @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo) Modifications: – Adjust to Box Squats for Knee Pain – Adjust to Split Squats or...
