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,...
by MTCF | May 14, 2026 | Uncategorized
Strength Back Squat: Every 2:00 x 4 Sets: 3 Back Squats % of 1RM Back Squat Working Load: 80% WOD: “Flare Blitz” For Reps 4 Sets: 3:00 AMRAP / 1:00 Rest 24/18 Calorie Row AMRAP in Remaining Time: 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead 3 Back Squats 3...
by MTCF | May 13, 2026 | Uncategorized
WOD: “Lava Plume” For Time 6 Rounds: 400m Run 200m Farmers Carry 1:00 Wall Sit Score = Time Farmers Carry: 2 x 50/35lb, 22.5/15kg Dumbbells or 2 x 53/35lb, 24/16kg Kettlebells Level 2: 6 Rounds: 400m Run 200m Farmers Carry 1:00 Wall Sit Farmers Carry: 2 x 45/30lb,...
by MTCF | May 12, 2026 | Uncategorized
Strength: Deadlift Conditioning For Time: Every 3:00 x 4 Sets: 10 Box Jumps (Step Down) 5 Deadlifts Score = Total Time Including Rest Box: 30/24in Barbell: 75% of 1RM Deadlift WOD: “Annie” For Time: 50-40-30-20-10 Double-Unders Abmat Sit-Ups Score = Time Level 2: For...
by MTCF | May 11, 2026 | Uncategorized
Strength: “Bench Press” Every 2:00 x 5 Sets: Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 2 Reps @ 80% Set 4: 2 Reps @ 85% Set 5: Max Reps @ 85% % of 1RM Bench Press Goal on Max Set: 5+ Reps WOD: “Lucario’s Aura Sphere” For Reps: 15:00 AMRAP Unbroken Pull-Up Set...
by MTCF | May 10, 2026 | Uncategorized
Strength; Snatch Complex Every 2:00 x 6 Sets: 1 Hang Snatch + 1 Low Hang Snatch Start at 75% of 1RM Snatch and build to a heavy for the day across the six sets. The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded...
by MTCF | May 7, 2026 | Uncategorized
Strength: Power Clean Complex Every 2:00 x 5 Sets: 2 x (Clean Grip Deadlift + Low Hang Power Clean) *Rest 10 seconds between reps within each set WOD: “Blackbird” For Reps 4 Sets: 3:00 AMRAP / 1:00 Rest 3 Power Cleans 3/3 Single Dumbbell Deficit Push-Ups 9 Single...
by MTCF | May 6, 2026 | Uncategorized
WOD: “Warthog” Intervals For Time (40:00 Clock): 0:00–10:00 2 Rounds: 30/22 Calorie Echo Bike 400m Run 10:00–20:00 10:00 EMOM: Minute 1: 10 Toes to Bar Minute 2: 15 Wall Balls 20:00–30:00 2 Rounds: 30/22 Calorie Echo Bike 400m Run 30:00–40:00...
by MTCF | May 5, 2026 | Uncategorized
Strength: EMOM x 10 1 Bench Press @ 80%+ Increase loads to a strong single across the EMOM. Every rep is completed above 80% of 1RM Bench Press. Tempo: 20×1 (two-second controlled descent, no pause at the chest, explosive drive to lockout) Modifications: Level 1:...
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...
