by MTCF | Sep 9, 2025 | Uncategorized
Strength: Bench Press: Every 3:00 x 4 Sets 5 Reps @ 80% of 1RM WOD: “Go, Dog, Go!” For Calories: 5 Sets 1:00 AMRAP 10 Burpees – Max Calorie Bike 1:00 Rest Level 2: For Calories: 5 Sets 1:00 AMRAP 8 Burpees – Max Calorie Bike 1:00 Rest — Level 1: For...
by MTCF | Sep 8, 2025 | Uncategorized
Strength: Power Clean and Push Jerk Complex: Every 2:00 x 5 Sets Clean Pull + Power Clean + Push Jerk Start @ 60% of Clean and Jerk and Build to heavy for the day. WOD: “Strength and Honor” For Time: 3:00 AMRAP/1:00 Rest 400m Run -Max Clean & Jerks in remaining...
by MTCF | Sep 7, 2025 | Uncategorized
Strength: Back Squat: Every 3:00 x 4 Sets 5 Reps @ 80% of 1RM WOD: “If You Give a Mouse a Pull-Up” 16:00 EMOM minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups minute 2: 50 Double Unders minute 3: Max Dual Dumbbell Step-Ups minute 4: Rest...
by MTCF | Sep 5, 2025 | Uncategorized
WOD: “Purple Rain” For Time, With a Partner 25 Box Get-Overs 50 Hang Power Cleans 100 Wall Balls 50 Hang Power Cleans 25 Box Get-Overs *Split Work as desired to complete the workout Box: 40in Box Barbell: 135/95lb, 61/43kg Wall Ball: 20/14lb, 9/6kg,...
by MTCF | Sep 4, 2025 | Uncategorized
WOD: “When Doves Cry” RX: For Time: 6 Rounds 100m Dual Kettlebell Farmers Carry 10 Burpees Over Rower 300/250m Row 5/4 Ring Muscle-Ups Farmers Carry: 2 x 53/35lb, 24/16kg Level 2: 6 Rounds 100m Dual Kettlebell Farmers Carry 10 Burpees Over Rower 300/250m Row 6 Strict...
by MTCF | Sep 3, 2025 | Uncategorized
Strength: Push Press & Deadlift 15:00 EMOM Minute 1: Push Press Minute 2: Deadlift Minute 3: Rest Deadlift and Push Press Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 3 Reps @ 80% Set 5: 3 Reps @ 80% WOD: “Little Red Corvette” RX: For Time...
by MTCF | Sep 2, 2025 | Uncategorized
Strength: Back Squat: Every 2:30 x 6 Sets Set 1–2: 5 Reps @ 70% Set 3–4: 3 Reps @ 75% Set 5–6: 2 Rep @ 80–85% WOD: “Kids” 12:00 AMRAP 2* Wall Walks 6 Overhead Squats 48 Double Unders *Add 1 Wall Walk Each Set Barbell: 135/95lb, (61/43kg) Wall Walk: 10in from wall...
by MTCF | Sep 1, 2025 | Uncategorized
WOD: “Raspberry Beret” RX: For Time: 4 Rounds 800m Run 20 Toes to Bar 20 Single Dumbbell Step-Overs Dumbbell: 50/35lb, (22.5/15kg) Box Height: 24/20in Level 2: 800m Run 20 Alternating Toes to Bar 20 Single Dumbbell Step-Overs Dumbbell: 35/25lb, 15/12kg Box Height:...
by MTCF | Aug 31, 2025 | Uncategorized
WOD: “The Lyon” RX: 5 Sets for Time: 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Chest-to-Bar Pull-Ups – Rest 2:00 between rounds – Barbell: 165/115 lb (75/52 kg) Level 2: 7 Squat Cleans 7 Shoulder-to-Overheads 7 Burpee Pull-Ups Load: 135/95lb, 61/43kg...
by MTCF | Aug 29, 2025 | Uncategorized
WOD: “Coastal Relay” For Time, With Partner, Alternating Rounds 6 Rounds 10 Clean and Jerk 3 Wall Walks Into.. 6 Rounds 12/9 Calorie Row 6 Lateral Burpees Over the Rower Into.. 6 Rounds 12/9 Calorie Bike 36 Double Unders Barbell: 135/95lb,...
