by MTCF | May 4, 2026 | Uncategorized
WOD: “Spirit” For Time: 4 Sets 3:00 AMRAP / 1:00 Rest 80 Double Unders 24 Dual Kettlebell Farmers Lunges Max Bar Muscle-Ups in Remaining Time *The workout is over when 30 Bar Muscle-Ups are completed or the time cap is reached. Time Cap: 16:00 Score = Time...
by MTCF | May 3, 2026 | Uncategorized
Strength: Back Squat EMOM x 10 1 Back Squat @ 80%+ Tempo: 20×1 (2-second descent / no pause / fast concentric) Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second...
by MTCF | Apr 30, 2026 | Uncategorized
WOD: “Running Barbara” For Time: 5 Sets: 20 Pull-Ups 30 Push-Ups 400m Run 50 Air Squats Rest 2:00 b/t sets Score: Time Level 2: 15 Pull-Ups 20 Push-Ups 400m Run 40 Air Squats Rest 2:00 between sets — Level 1: 15 Ring Rows or Banded Pull-Ups 20 Elevated Push-Ups...
by MTCF | Apr 29, 2026 | Uncategorized
Strength: Deadlifts Every 3:00 x 4 Sets Set 1: 4 Deadlifts + 1-3 Seated Box Jumps Set 2: 3 Deadlifts + 1-3 Seated Box Jumps Set 3: 3 Deadlifts + 1-3 Seated Box Jumps Set 4: 2 Deadlifts + 1-3 Seated Box Jumps Start at 80% and build across sets toward a 2RM. Goal is 90%...
by MTCF | Apr 28, 2026 | Uncategorized
WOD: “Toaster Oven” For Time: 2:30 AMRAP / 1:30 Rest 15/12 Cal Row 15/11 Cal Echo Bike Max Burpees to Target in remaining time Continue until 100 Burpees total Final round: Full 4:00 window Score = Time (when 100 burpees is reached) Level 2: Row: 13/10 Cal Echo Bike:...
by MTCF | Apr 27, 2026 | Uncategorized
WOD: “La-Z-Boy” For Time 4 Rounds 50ft (15m) Single Arm Dumbbell Overhead Lunge 25 Abmat Sit-Ups 15 Alternating Dumbbell Snatch 5/4 Ring Muscle-Ups Dumbbell: 50/35lb (22.5/15kg) Time Cap: 18:00 Score = Time — Level 2: 4 Rounds 50ft (15m) Single Arm Dumbbell...
by MTCF | Apr 26, 2026 | Uncategorized
Strength: “Split Jerk” Every 2:00 x 6 Sets 3 Split Jerk Start at 75% and build to a heavy 3-rep max across the six sets. Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten...
by MTCF | Apr 23, 2026 | Uncategorized
Strength: Bench Press: Every 2:30 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 2 Reps @ 90% Set 5: 1 Rep @ 90-95% Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank....
by MTCF | Apr 22, 2026 | Uncategorized
WOD: “Buttercup” 20:00 AMRAP 12 Wall Balls 10m (30ft) Suitcase Walking Lunge (switch hands at 5m, 15ft) 8 Toes to Bar Wall Ball: 20/14lb, 9/6kg, 10/9ft Kettlebell: 53/35lb, 24/16kg Score = Rounds + Reps Level 2 20:00 AMRAP 12 Wall Balls 10m (30ft) Suitcase Walking...
by MTCF | Apr 21, 2026 | Uncategorized
Strength: Every 2:00 x 5 Sets: 2 x (Snatch Grip Deadlift + Low Hang Power Snatch) Rest 10 sec b/t reps Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day The goal here is to hit each rep with a clean fast turnover into the catch and receive with...
