by MTCF | Oct 14, 2025 | Uncategorized
WOD: “Schumacher” Every 7:00 x 4 Sets 20/14 Calorie Echo Bike 15 American Kettlebell Swings 50 Double Unders 3 Wall Walks 12 Shuttle Runs Shuttle Run = 25/25ft (7.5/7.5m) Kettlebell: 53/35lb, 24/16kg Wall Walk: 10in — Level 2: Every 7:00 x 4 Sets 15/11 Calorie...
by MTCF | Oct 13, 2025 | Uncategorized
WOD: “Verstappen” For Time: 3 Rounds 24 Wall Balls 8 Clean & Jerk 16/12 Row Calories 8 Bar Muscle Ups Wallball: 20/14lbs (9/6kg) to 10/9ft Barbell: 135/95lbs (61/43kg) – Level 2: For Time: 3 Rounds 24 Wall Balls 8 Clean & Jerk 14/11 Row...
by MTCF | Oct 12, 2025 | Uncategorized
WOD: “Senna” 20:00 EMOM minute 1: 3 Touch and Go Power Snatches minute 2: 12 Dual Dumbbell Reverse Lunges minute 3: – Max Bar Facing Burpees minute 4: Rest Dumbbells: 2 x 50/35lb, 22.5/15kg Power Snatch: Starting @ 60% and increase each set *Score Weight as...
by MTCF | Oct 10, 2025 | Uncategorized
WOD: “Boulevard of Broken Units” 5 Rounds for Time, as 4 Person Waterfall 20 Bench Press 20 GHD Sit-Ups 20 Alternating Dumbbell Hang Snatch 20/14 Calorie Row Barbell Bench: 135/95lb, 61/43kg Dumbbell: 50/35lb, 22.5/15kg Score: Time Time Cap:...
by MTCF | Oct 9, 2025 | Uncategorized
Strength: Deadlift 3RM Take 15:00 minutes Establish a 3RM Deadlift Goal: 90% of 1RM Movement Adjustments (If Needed) – Hex Bar Deadlift: More upright torso, change of torso angle – Sumo Deadlift: Change of torso angle, more glute and hamstring, less low...
by MTCF | Oct 8, 2025 | Uncategorized
WOD: Part A) 0:00-10:00 Push Press 3RM 10:00-12:00 Rest Part B) 12:00 – 13:00 -Max Unbroken Strict Pull-Ups 13:00 – 15:00 Rest Pull-Ups: Complete 5+ unbroken strict pull-up Part C) 15:00 – 20:00 For Time: 50 Burpees to Bumper Plate 45lb (20kg) *Must...
by MTCF | Oct 7, 2025 | Uncategorized
WOD: “Brain Stew” RX: 4 Rounds for Time 500m Row 50 Double Unders 800m Run Score: Time Time Cap: 35:00 Level 2: 4 Rounds for Time 400m Row 40 Double Unders 600m Run Score: Time — Level 1: 4 Rounds for Time 300m Row 75 Single Unders 500m Run Score: Time —...
by MTCF | Oct 6, 2025 | Uncategorized
Strength: Back Squat: Take 15:00 minutes Establish a 3RM Back Squat Movement Adjustments (If Needed) – Box Squat: For Knee Pain or Instability – Split Squat: For Back Pain or SI Joint Dysfunction – 5×5 Back Squats @ moderate loads for athletes...
by MTCF | Oct 5, 2025 | Uncategorized
Strength: Power Clean: Every 90 seconds x 10 Sets 1 Power Clean *Starting @ 60-65% of 1RM and building up to a new 1RM for the Day Movement Adjustments (If Needed) – 3RM Power Clean *not TnG (Keep things lighter) – Block Power Clean (For those with some...
by MTCF | Oct 3, 2025 | Uncategorized
WOD: “Cascade” For Max Reps: 17:00 EMOM minute 1: Wall Facing Handstand Push-Ups minute 2: Pull-Ups minute 3: Sumo Deadlift minute 4: Box Jump Overs minute 5: Calorie Row minute 6: Rest Barbell: 185/125lb, 84/57kg Box Height: 24/20in *Start In a Waterfall rolling in...
