by MTCF | May 28, 2026 | Uncategorized
Strength: Power Snatch Every 3:00 x 4 Sets: 1.1.1.1.1 Power Snatch @ 70%+ Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across...
by MTCF | May 27, 2026 | Uncategorized
Strength: Pause Front Squat + Kettlebell Gorilla Tow 15:00 EMOM: Minute 1: 6 Pause Front Squats (21×1 Tempo) Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows Minute 3: Rest Loading: Front Squat at 60-65% of 1RM Front Squat Dual KB Gorilla Row: 2 x 53/35lb,...
by MTCF | May 26, 2026 | Uncategorized
Strength: Overhead Press Complex Every 2:00 x 6 Sets: 2 Strict Press + 4 Push Press All sets at 80% of 1RM Strict Press WOD: “No Rain” For Reps 15:00 AMRAP 300m Row 25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge 5/5 Single Arm Kettlebell Push Press Score =...
by MTCF | May 25, 2026 | Uncategorized
Strength: Clean Complex Every 1:30 x 8 Sets: 1 Power Clean + 1 Low Hang Power Clean Start around 60% of 1RM Power Clean and increase by feel, targeting approximately 80% by the final sets. WOD: “Don’t Speak” 16:00 EMOM: Min 1: 15 GHD Sit-Ups Min 2: 10 Power Cleans Min...
by MTCF | May 24, 2026 | Uncategorized
WOD: “Murph” For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Wear a 20/14lb, 9/6kg Weight Vest or Body Armor Level 2: For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run Partitioned as desired (No Weight Vest) Level 2/1:...
by MTCF | May 21, 2026 | Uncategorized
Strength: Deadlift Take 20:00 to Establish a 1RM Deadlift WOD: “Beatrix Kiddo” For Time 3 Sets: 10 Deadlifts 20/14 Calorie Echo Bike Rest 2:00 between sets Time Cap: 11:00 Score = Average Time Barbell: 55% of 1RM Deadlift Level 2: 3 Sets: 10 Deadlifts 16/12 Calorie...
by MTCF | May 20, 2026 | Uncategorized
Strength: Hang Snatch Every 1:30 x 10 Sets: 1 Hang Snatch *Can be a Power or Squat Snatch Starting Load: 60% of 1RM Snatch Build to 1RM for the Day WOD: “Jackie Brown” For Time Every 2:00 x 8 Sets: 5/5 Kettlebell Hang Snatch 50 Double-Unders 10 Wall Balls Kettlebell:...
by MTCF | May 19, 2026 | Uncategorized
WOD: “Katniss” For Time: 1000m Run 10 Wall Walks 50 Toes to Bar 50 Single Dumbbell Box Step-Overs 1000m Run 10 Wall Walks 50 GHD Sit-Ups 50 Box Jump Overs Time Cap: 30:00 Score = Time Level 2: For Time: 1000m Run 8 Wall Walks 40 Toes to Bar 40 Single Dumbbell Box...
by MTCF | May 18, 2026 | Uncategorized
Strength: Bench Press Take 15:00 to Establish a 1RM Back Squat WOD: “Furiosa” For Load Every 3:00 x 5 Sets: 25/20 Calorie Row Barbell Complex: Clean + Hang Clean + Clean Time Cap: 3:00 per set Score = Sum Total Load Across 5 Sets Level 2: Every 3:00 x 5 Sets: 20/16...
by MTCF | May 17, 2026 | Uncategorized
Strength: Bench Press Take 15:00 to Establish a 1RM Bench Press WOD: “The Devil Wears Prada” For Rounds + Reps 10:00 AMRAP 2-4-6-8-10 Single Arm Devils Press Lateral Burpees over the Dumbbell 10 Chest to Bar Pull-Ups Each Round Score = Rounds + Reps Dumbbell: 50/35lb,...
