by MTCF | Feb 24, 2026 | Uncategorized
WOD: “Pour Over” For Calories: 20:00 EMOM Minute 1 – 4 Shuttle Runs + 2 Rope Climbs Minute 2 – 10 Wall Balls + 5 Bar Muscle Ups Minute 3 – Max Calorie Echo Bike Minute 4 – Rest Wallball: 20/14lbs (9/6kg) to 10/9ft Shuttle Runs: 25ft/7.5m Down...
by MTCF | Feb 23, 2026 | Uncategorized
Strength: Take 12:00 to Establish: Power Snatch 5RM Level 3 and Comp: TnG Level 2 and Masters: Quick Singles Level 1: Every 2:00 x 6 Sets 5 Hang Power Snatch, Choice on Loads Modifications – Adjust to a Hang Power Snatch / Block Power Snatch – Move to...
by MTCF | Feb 22, 2026 | Uncategorized
Strength: Take 12:00 to Establish: Back Squat 5RM Level 1 / New Athletes: Every 2:00 x 6 Sets 5 Back Squats @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo) Modifications: – Adjust to Box Squats for Knee Pain – Adjust to Split Squats or...
by MTCF | Feb 19, 2026 | Uncategorized
Strength + Stability + Plyo Every 4:00 x 3 Sets 8/8 [Dual Dumbbell Single Leg Romanian Deadlift](https://youtu.be/IlOrGu1qzWs?si=xhxr4SVf_2RWLo_S) 10 [Ice Skater Hops](https://youtu.be/Xz27DudBfSs?si=fnCNZNimgKd7tJXh) 8 [Ring...
by MTCF | Feb 18, 2026 | Uncategorized
Strength: 8:00 EMOM 3 Reps @ 60-65% of 1RM of Back Squats % is Based on 1RM Back Squat This is a back off week for the back squat, and should be RPE 6-7 efforts here. Modifications: – Adjust to Box Squats for most as a good starting alternative. – Move to...
by MTCF | Feb 17, 2026 | Uncategorized
Strength: Push Press + Strict Press Every 2:30 x 5 Sets 3 Strict Press + 5 Push Press 50/50ft, (15/15m) Single Arm Overhead Carry Barbell: @ 70-75% of 1RM Strict Press Single Arm Overhead Carry: @ Choice Loading for unbroken 50ft (15m) segments / arm Modifications:...
by MTCF | Feb 16, 2026 | Uncategorized
WOD: “Injection” For Time: 80 Double Unders 60 Wall Balls 40 Pull-Ups 80 Double Unders 50 Wall Balls 30 Chest-to-Bar Pull-Ups 80 Double Unders 40 Wall Balls 20 Bar Muscle-Ups Wallball: 20/14lbs (9/6kg) to 10/9ft Score: Time —- Level 2: For Time: 50 Double Unders...
by MTCF | Feb 15, 2026 | Uncategorized
Strength: For Load: Every 2:00 x 5 Sets @ 55-70% 3 Position Power Snatch *Floor, Hang, High Hang % is Based on 1RM Power Snatch These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar. Modifications: – Move to all Power...
by MTCF | Feb 12, 2026 | Uncategorized
Strength: Power Cleans Every 3:00 x 4 Sets 2.2.2 Unbroken Power Clean @ 70-85% *Rest 10-15s b/t doubles % is Based on 1RM Power Clean Note that this designates 6 reps done as touch and go doubles. Build to an RPE 9 top set, ideally performing multiple sets at 85%....
by MTCF | Feb 11, 2026 | Uncategorized
WOD: “Running from Commitment” 2 Rounds for Time 400m Run 200ft (60m) Farmers Carry 400m Run 20 Box Jumps (Step-Down) 400m Run 40 Abmat Sit-Ups Box Height: 24/20in Kettlebells: 2 x 70/53lb, 32/24kg Score = Time – Level 2: 2 Rounds for Time 400m Run 200ft (60m)...
