by MTCF | Jan 16, 2026 | Uncategorized
WOD: “Common Ground” Teams of 3 For Time 3 Rounds: 180m (600ft) Farmer’s Carry 120 Wall Balls 60 Burpee Box Jump Overs Farmer’s Carry: 2 x 70/53 lb (32/24 kg) Wall Ball: 20/14 lb (9/6 kg), 10/9ft Box Height: 24/20 in *Note: One Pair of Kettlebells per Group, 1 Wall...
by MTCF | Jan 15, 2026 | Uncategorized
Strength: Push Press Every 2:30 x 4 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 5 Reps @ 80% Set 4: 3+ Reps @ 85% % of 1RM Push Press Modifications: – Adjust to Strict Press – Move to Dual Dumbbell Push Press or Strict Press – Or for certain...
by MTCF | Jan 14, 2026 | Uncategorized
WOD: “Under Pressure” For Time: Every 4:30 x 5 Sets 25/20 Calorie Row Power Clean (all reps as singles) Loading: Set 1: 10 reps @ 60% Set 2: 6 reps @ 70% Set 3: 4 reps @ 80% Set 4: 2 reps @ 90% Set 5: 12 reps @ 50% % Based on 1RM Power Clean Score = Total Working Time...
by MTCF | Jan 13, 2026 | Uncategorized
WOD: “Split Decision” 0:00 – 16:00 For Time 400m Run (Each Round) 27-21-15-9 Pull-Ups *Strict Strength Level 3: 16-12-8-4 Strict Pull-Ups 16:00- 32:00 For Time 30/22 Calorie Echo Bike (Each Round) 27-21-15-9 Burpees Score = Sum Total Time of both intervals Level...
by MTCF | Jan 12, 2026 | Uncategorized
Strength: Back Rack Reverse Lunges Every 3:00 x 3 Sets 8 Reps / Leg Perform @ the same weight across at 40-45% of 1RM Back Squat *These will be performed from the Rack Modifications: – Adjust to Dual Dumbbell Front Rack Lunges – Adjust to Goblet Reverse...
by MTCF | Jan 11, 2026 | Uncategorized
Strength: Power Snatch Every 2:00 x 5 Sets @ 70%+ 1.1.1.1 *Rest 10s b/t reps % is Based on 1RM Power Snatch Record Working Weight 1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the...
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...
