by MTCF | Dec 30, 2025 | Uncategorized
WOD: “The Countdown” For Rounds + Reps 20:00 AMRAP 20 Toes to Bar 50 Double Unders 20 Single Dumbbell Step-Overs 50 Double Unders 20/15 Cal Row Dumbbell: 50/35lbs (22.5/15kg) Box Height: 24/20in Score: Rounds + Reps —- Level 2: 20:00 AMRAP 15 Toes to Bar 35...
by MTCF | Dec 29, 2025 | Uncategorized
Strength: Push Press 4×5 Every 2:00 x 4 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 5+ Reps @ 80% % is Based on 1RM Push Press Score = Load Modifications: – For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press...
by MTCF | Dec 28, 2025 | Uncategorized
Strength: Back Squat Every 2:30 x 4 Sets 8 Reps @ 65% % is Based on 1RM Back Squat Score = Load Modifications: – For Back Pain: Scale to a Reverse Lunge or Split Squat – For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust Level 1 / Beginner Athletes:...
by MTCF | Dec 25, 2025 | Uncategorized
WOD: “Blitzen” For Time: 4 Sets: 15 Power Cleans 200m Run 20 Toes-to-Bar 200m Run Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3 (Total: Increasing rest between sets) Barbell: 115/75lb (52/34kg) Score = Total Time (including rest) — Level 2: For...
by MTCF | Dec 23, 2025 | Uncategorized
WOD: “12 Days of Christmas” 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air...
by MTCF | Dec 22, 2025 | Uncategorized
Gymnastics Skill Focus: Handstand Walk 8 Sets: For Distance :30 on / :30 Off Level 3: Handstand Walk Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps Level 1: Accumlate Wall Supported Hold / Straight Arm Plank / Ring Plank Handstand Walk Skills...
by MTCF | Dec 21, 2025 | Uncategorized
WOD: “Rudolph” For Reps: 16:00 AMRAP 40 Front Squats 30 Burpee Box Jump Overs (Box Facing) 20 Bar Muscle-Ups Barbell: 95/65lb, 43/30kg Box Height: 24/20in Score = Total Reps —– Level 2: For Reps: 16:00 AMRAP 30 Front Squats 20 Burpee Box Jump Overs...
by MTCF | Dec 18, 2025 | Uncategorized
Strength: Every 1:30 x 10 Sets 1RM Split Jerk Starting @ 60-70% and building to a 1RM for the Day Modifications: – Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique. – Adjust to Dumbbell Split...
by MTCF | Dec 17, 2025 | Uncategorized
Strength: Take 12:00 to Establish 5RM Bench Press Goal: 90%+ of 1RM Bench WOD: “Hanging on” For Time 100 Toes-to-Bar Time Cap: 10:00 Score = Time — Level 2: As prescribed If Capped, Record Number at 10:00 Completed – Level 1: For Time 75 Hanging Knee...
by MTCF | Dec 16, 2025 | Uncategorized
WOD: “Open 25.3” For time: WOD: “Open 25.3” For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Score = Time Time Cap = 20:00 Loads: Women: Deadlift: 155lb, 70kg Clean: 85lb, 38kg...
