by MTCF | Apr 16, 2026 | Uncategorized
Strength: Deadlift + Broad Jump Every 3:00 x 4 Sets Set 1: 5 Deadlift + Broad Jump Set 2: 4 Deadlift + Broad Jump Set 3: 3 Deadlifts + Broad Jump Set 4: 2 Deadlifts + Broad Jump Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th...
by MTCF | Apr 15, 2026 | Uncategorized
Strength: Bench Press and Chest Pass Every 2:30 x 5 Sets Set 1: 5 Bench Press + 5 [Bent Over Ballistic Chest Pass](https://youtu.be/6Uuxb4h2N5I?si=7y_HQPI52kpQ0R7j) Set 2: 5 Bench Press + 5 Bent Over Ballistic Chest Pass Set 3: 4 Bench Press + 5 Bent Over Ballistic...
by MTCF | Apr 14, 2026 | Uncategorized
WOD: “Doc Ock” For Reps 5 Sets: 2:00 AMRAP 22-20-18-16-14 Toe to Bar Max Clean and Jerk Rest 2:00 b/t sets Set 1: 135/95lb, 61/43kg Set 2: 155/105lb, 70/48kg Set 3: 185/125lb, 84/57kg Set 4: 205/135lb, 93/61kg Set 5: 225/155lb, 102/70kg Suggested % Set 1: 50% Set 2:...
by MTCF | Apr 13, 2026 | Uncategorized
WOD: “Sandman” Every 5:00 x 6 Sets 16/13 Calorie Row 15/11 Calorie Echo Bike 400m Run Score = Sum Total Time Level 2 Every 5:00 x 6 Sets 15/12 Calorie Row 12/9 Calorie Echo Bike 400m Run Level 1 Every 5:00 x 5 Sets 12/9 Calorie Row 10/7 Calorie Echo Bike 200m Run or...
by MTCF | Apr 12, 2026 | Uncategorized
WOD: “Venom” 20:00 EMOM Minute 1: Snatch + Low Hang Snatch + Hang Snatch Minute 2: 5-5-4-3-3 Back Squat Minute 3: 3 Seated High Box Jumps Minute 4: Rest -Snatch Complex: Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day – Back Squat Starting @ 70%...
by MTCF | Apr 9, 2026 | Uncategorized
Gymnastics Strength EMOM 10:00 EMOM Minute 1: 3-5 Reps x 5515 Tempo Ring Dip Minute 2: :20 sec Tuck Front Lever Hold Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold Modifications /...
by MTCF | Apr 8, 2026 | Uncategorized
WOD: “Tiger” For Time 1,000m Run 20 Deadlifts 20 Box Jumps 800m Run 15 Deadlifts 15 Box Jumps 600m Run 10 Deadlifts 10 Box Jumps 400m Run 5 Deadlifts 5 Box Jumps 200m Run Barbell: 225/155lb, 102/70kg Box Height: 24/20in Level 2 For Time 1,000m Run 20 Deadlifts 20 Box...
by MTCF | Apr 7, 2026 | Uncategorized
Strength: Push Press + Wall Balls Every 2:30 x 4 Sets Set 1: 6 Push Press + 6-8 High Wall Balls Set 2: 5 Push Press + 6-8 High Wall Balls Set 3: 4 Push Press + 6-8 High Wall Balls Set 4: 3 Push Press + 6-8 High Wall Balls Starting @ 70% on Set 1 (6 Reps), and...
by MTCF | Apr 7, 2026 | Uncategorized
WOD: “Bull” For Reps: 4 Sets 1:00/1:00 on/off 10 Burpees + Max Reps 1:00 Rest to Reset Clock (After the final rest) 4 Sets 2:00/1:30 on/off 10 Burpees + 200m Run + Max Reps 1:00 Rest to Reset Clock (After the final rest) 4 Sets: 3:00/2:00 on/off 200m Run + 10 Burpees...
by MTCF | Apr 5, 2026 | Uncategorized
Strength: Clean Complex Every 2:30 x 5 Sets Clean + 2 Hang Clean + Front Squat Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2...
