by MTCF | Mar 31, 2026 | Uncategorized
Strength: Back Squats & Jumping Lunges Every 3:00 x 5 Sets Set 1: 6 Back Squats + 8 Jumping Lunges Set 2: 6 Back Squats + 8 Jumping Lunges Set 3: 5 Back Squats + 6 Jumping Lunges Set 4: 4 Back Squats + 6 Jumping Lunges Set 5: 3 Back Squats + 4 Jumping Lunges...
by MTCF | Mar 30, 2026 | Uncategorized
Strength: Bench Press + Plyo Push Ups Every 3:00 x 4 Sets Set 1: 6 Bench Press + 3 Plyo Push-Ups Set 2: 5 Bench Press + 3 Plyo Push-Ups Set 3: 4 Bench Press + 3 Plyo Push-Ups Set 4: 3 Bench Press + 3 Plyo Push-Ups Starting @ 70% on Set 1 (6Reps), and increasing by...
by MTCF | Mar 29, 2026 | Uncategorized
Strength: Deadlift Every 3:00 x 5 Sets Set 1: 5 Deadlifts + Seated Double Broad Jump Set 2: 5 Deadlifts + Seated Double Broad Jump Set 3: 4 Deadlifts + Seated Double Broad Jump Set 4: 3 Deadlifts + Seated Double Broad Jump Set 5: 3 Deadlifts + Seated Double Broad Jump...
by MTCF | Mar 26, 2026 | Uncategorized
Strength: Split Jerk: Every 2:00 x 6 Sets Set 1: 3 Split Jerk Set 2: 3 Split Jerk Set 3: 2 Split Jerk Set 4: 2 Split Jerk Set 5: 2 Split Jerk Set 6: 2 Split Jerk Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set...
by MTCF | Mar 25, 2026 | Uncategorized
Gymnastics EMOM Every 1:15 x 10 Sets, Alternating Stations Station 1: :10 [Ring Row to Chest Hold](https://www.youtube.com/watch?v=KalW0DNB7Hg) + Transition to Bottom of Dip + :10 [Bottom of Dip Hold](https://youtu.be/KhdL483-GjY?si=UbROKpAHT_v4H4_2) + Transition to...
by MTCF | Mar 24, 2026 | Uncategorized
Strength: Hang Clean Every 3:00 x 5 Sets Set 1: 4 Hang Clean Set 2: 4 Hang Clean Set 3: 3 Hang Clean Set 4: 3 Hang Clean Set 5: 2 Hang Clean Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5. The Hang Clean can...
by MTCF | Mar 23, 2026 | Uncategorized
WOD: “House of Cards” 20:00 EMOM minute 1: 15/12 Calorie Row minute 2: 10 Bench Press minute 3: 15 GHD Sit-Ups minute 4: 10 Burpees to Target minute 5: Rest Bench Press @ 60% of 1RM Burpee Target: Out of Reach Level 2 20:00 EMOM Minute 1: 12/9 Calorie Row Minute 2: 10...
by MTCF | Mar 22, 2026 | Uncategorized
Strength: Every 3:00 x 4 Sets Set 1: 7 Back Squats + 3 Broad Jumps Set 2: 6 Back Squats + 3 Broad Jumps Set 3: 5 Back Squats + 2 Broad Jumps Set 4: 4 Back Squats + 2 Broad Jumps Starting @ 65% on Set 1 (7 Reps), and increasing by feel to around an 8/10 RPE on our 5th...
by MTCF | Mar 19, 2026 | Uncategorized
Gymnastic Strength: 10:00 EMOM Minute 1: :10 Supine Grip Chin Over the Bar Hold + :05 Eccentric Chin-Up Minute 2: :10 Ring Support Hold + :05 Eccentric Ring Dip Competitor: 2 x Each Segment during each minute. This will take more of the minute. Level 3: As prescribed,...
by MTCF | Mar 18, 2026 | Uncategorized
WOD: “Rampage” For Time: 3 Sets: 800m Run 30 American Kettlebell Swings 30 Abmat Sit-Ups 30/22 Calorie Echo Bike Rest 3:00 b/t sets Kettlebell: 53/35lb, 24/16kg Score = Total Running Time (including rest) Level 2 3 Sets: For Time 800m Run 30 American Kettlebell Swings...
