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...
by MTCF | Mar 11, 2026 | Uncategorized
WOD: “Long Haul” For Time Every 6:00 x 5 Sets 400m Run 100ft (30m) Farmers Carry 300m Row 50 Double Unders Farmers Carry: 2 x 70/53lb, 32/24kg Score = Sum Total Time or WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is...
by MTCF | Mar 10, 2026 | Uncategorized
Strength Day: Power Snatch Every 2:00 x 10 Sets Set 1: 5 Reps Set 2: 4 Reps Set 3: 3 Reps Set 4: 2 Reps Set 5: 1 Rep *Then repeat sequence starting at 5 again Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box...
by MTCF | Mar 10, 2026 | Uncategorized
Skill: Chest to Bar Pull-Ups Every :30 x 12 Sets 5 Chest to Bar Pull-Ups Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled...
