by MTCF | Jan 8, 2026 | Uncategorized
“Baseline” For Max Reps 20:00 EMOM Minute 1: Row Calories Minute 2: Burpee Box Jump Overs (Facing) Minute 3: Chest-to-Bar Pull-Ups Minute 4: Wall Balls Wall Balls: 20/14lb, 9/6kg, 10/9ft Box Height: 24/20in — Level 2: 20:00 EMOM for Max Reps Minute 1: Row...
by MTCF | Jan 7, 2026 | Uncategorized
Strength: Push Press for load: Every 2:30 x 4 sets #1: 10 reps @ 65% #2: 8 reps @ 70% #3: 6 reps @ 75% #4: 6 reps @ 75% % Based of 1RM for Push Press WOD: “Identity Drift” 10:00 AMRAP 1-2-3-4-5… Wall Walk Complex 10 Dumbbell Bench Press 5 Shuttle Runs Dumbbells:...
by MTCF | Jan 6, 2026 | Uncategorized
Strength: Power Clean Every 2:00 x 5 Sets @ 65-80% 1.1.1.1 *Rest 10s b/t reps % is Based on 1RM Power Clean Record Working Weight 1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 7-8 top set today This will have us completing each cluster set...
by MTCF | Jan 5, 2026 | Uncategorized
WOD: “Parallel Paths” For Time: Every 8:00 x 4 Sets 600m Run 50ft (15m) Single Kettlebell Front Rack Walking Lunges 30/22 Calorie Echo Bike 7/5 Ring Muscle-Ups Strict Strength Level 3: For Time: Every 8:00 x 4 Sets 600m Run 50ft (15m) Single Kettlebell Front Rack...
by MTCF | Jan 4, 2026 | Uncategorized
Strength: Back Squat for load: Every 2:30 x 4 sets #1: 10 reps @ 65% #2: 8 reps @ 70% #3: 6 reps @ 75% #4: 6 reps @ 75% WOD: “Singularity” For Time 3 Sets: 7 Overhead Squats 7 Bar Facing Burpees 5 Power Snatch 5 Bar Facing Burpees 3 Squat Snatch 3 Bar Facing Burpees...
by MTCF | Jan 1, 2026 | Uncategorized
Strength: Every 2:00 x 5 Sets 3 Hang Squat Cleans Starting @ 60% of 1RM squat clean and increasing to a heavy for the day Modifications: – For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position – For Knee Pain: Adjust to Hang Power Cleans...
by MTCF | Dec 30, 2025 | Uncategorized
WOD: “The Countdown” For Rounds + Reps 20:00 AMRAP 20 Toes to Bar 50 Double Unders 20 Single Dumbbell Step-Overs 50 Double Unders 20/15 Cal Row Dumbbell: 50/35lbs (22.5/15kg) Box Height: 24/20in Score: Rounds + Reps —- Level 2: 20:00 AMRAP 15 Toes to Bar 35...
by MTCF | Dec 29, 2025 | Uncategorized
Strength: Push Press 4×5 Every 2:00 x 4 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 5+ Reps @ 80% % is Based on 1RM Push Press Score = Load Modifications: – For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press...
by MTCF | Dec 28, 2025 | Uncategorized
Strength: Back Squat Every 2:30 x 4 Sets 8 Reps @ 65% % is Based on 1RM Back Squat Score = Load Modifications: – For Back Pain: Scale to a Reverse Lunge or Split Squat – For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust Level 1 / Beginner Athletes:...
by MTCF | Dec 25, 2025 | Uncategorized
WOD: “Blitzen” For Time: 4 Sets: 15 Power Cleans 200m Run 20 Toes-to-Bar 200m Run Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3 (Total: Increasing rest between sets) Barbell: 115/75lb (52/34kg) Score = Total Time (including rest) — Level 2: For...
