by MTCF | Oct 29, 2025 | Uncategorized
WOD: “Redrum” Every 3:00 x 10 Sets 9/7 Cal Ski Erg 9 American Kettlebell Swings 9/7 Cal Echo Bike 50/50ft (15/15m) Single Arm Overhead Carry Kettlebell: 53/35lb, 24/16kg – Level 2: Every 3:00 x 10 Sets 8/6 Cal Ski Erg 8 American Kettlebell Swings 8/6 Cal Echo...
by MTCF | Oct 28, 2025 | Uncategorized
Strength: 10:00 EMOM 3–5 Strict Handstand Push-Ups (Focus on controlled eccentric and stacked position) Competition: Add Deficit (2–4 on plates) Level 3: As prescribed Level 2: 2 in Riser or Box Pike HSPU (Feet) Level 1: Box Pike HSPU (Knees) WOD: “One Flew Over The...
by MTCF | Oct 27, 2025 | Uncategorized
WOD: “Something’s Gotta Give” For Time 400m Run 30 Hang Squat Cleans 400m Run 50 Toes to Bar 400m Run 30 Back Squats 400m Run Barbell: 135/95lb, 61/43kg Score = Time – Level 2: For Time 400m Run 30 Hang Squat Cleans 400m Run 30 Toes to Bar 400m Run 30 Back...
by MTCF | Oct 26, 2025 | Uncategorized
Strength: Bench Press: Every 2:30 x 5 Sets Set 1: 10 @ 65% Set 2: 8 @ 70% Set 3: 8 @ 70% Set 4: 6 @ 75% Set 5: Max Reps @ 80% % of Bench Press Focus: Tempo-controlled descent and tight scapular setup. WOD: “As Good as it Gets” 16:00 EMOM Minute 1: 16/12 Cal Echo Bike...
by MTCF | Oct 22, 2025 | Uncategorized
WOD: “Resonance” 28:00 EMOM minute 1: 3 Wall Walks minute 2: 6 Shuttle Runs minute 3: 15/12 Calorie Row minute 4: 10 Deadlifts Barbell Load: 225/155lb, 102/70kg Shuttle Run: 25/25ft (7.5/7.5m) Wall Walk: 10in from the Wall Level 2: 28:00 EMOM minute 1: 3 Wall Walks to...
by MTCF | Oct 20, 2025 | Uncategorized
Strength: Bench Press 10-8-8-6 Every 2:30 x 4 Sets Set 1: 10 Reps @ 60% Set 2: 8 Reps @ 65% Set 3: 8 Reps @ 65% Set 4: 6 Reps @ 70% % of Bench Press WOD: “Momentum” For Time 3 Rounds 25 Toes to Bar 15 Burpee Box Jump Overs Box Height: 24/20in Score = Time —...
by MTCF | Oct 19, 2025 | Uncategorized
Strength: Split Jerk Every 2:00 x 6 Sets Pause Split Jerk + Split Jerk 1+1 @ 70-75% *Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch) % of Split Jerk WOD: “Impulse” (Open 19.1) 15:00 AMRAP 19 Calorie Row 19 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft...
by MTCF | Oct 17, 2025 | Uncategorized
WOD: “Silverstone” 3 Person Teams For Time 200/150 Calorie Row* 200/150 Calorie Echo* — 100 Single Dumbbell Step-Overs 100 Handstand Push-Ups — 50 Synchro Burpees *2 Working, 1 Resting at all times Box Height: 24/20in Dumbbells: 50/35lb, 22.5/15kg *Mixed...
by MTCF | Oct 16, 2025 | Uncategorized
WOD: “Laura” 3 Rounds for Time 400m Run 21 Toes to Bar 12 Deadlifts Barbell: 225/155lb, 102/70kg Time Cap: 16:00 – Level 2: 3 Rounds for Time 400m Run 18 Alternating Toes to Bar 12 Deadlifts Barbell: 185/125lb, 84/57kg – Level 1: 3 Rounds for Time 400m Run...
by MTCF | Oct 15, 2025 | Uncategorized
Strength: 12:00 EMOM minute 1: 5 Front Squat minute 2: 10 Dumbbell Bench Press Front Squat @ 70% Across Dumbbell Bench: Choice on Loads Score 1 = Weight on Front Squat Score 2 = Weight on Dumbbell Bench Press WOD: “Hamilton” 8:00 AMRAP 4-8-12-16… Ring/Dumbbell...
