by MTCF | Aug 28, 2025 | Uncategorized
Strength: Front Squat Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% % of 1RM Front Squat WOD: “Summit Strength” RX: 16:00 EMOM minute 1: 4 Bench Press minute 2: 8/8 Back Rack Reverse Lunges minute 3: 16...
by MTCF | Aug 27, 2025 | Uncategorized
Strength: Turkish Get-Up Every 90 seconds x 6 Sets 1/1 Turkish Get-Up WOD: “Forest Sprint” For Time 20-16-12-8-4-2 Alternating Dumbbell Snatch Box Jump Overs Dumbbell: 50/35lb, 22.5/15lb Box Height: 24/20in Level 2: DB 35/25lb, 15/12kg Box Height 24/20in Level 1: DB...
by MTCF | Aug 26, 2025 | Uncategorized
Strength: 10:00 EMOM minute 1: 10 Deadlifts minute 2: 3 Broad Jumps for Max Distance Deadlifts: 55-60% of 1RM Deadlift Score: Load on Deadlift; furthest total broad jump distance per round Goal: Maintain consistent pulling mechanics and maximal explosive jump distance...
by MTCF | Aug 25, 2025 | Uncategorized
WOD: “Mountain Traverse” RX: For Time: 1000m Run 20 Bar Facing Burpees 80 Wall Balls 20 Bar Facing Burpees 60 Pull-Ups 20 Bar Facing Burpees 40 Push Press 20 Bar Facing Burpees 1000m Run Wall Ball: 20/14lb, 9/6kg, 10/9ft Barbell: 115/75lb, 52/35lb Level 2: 800m Run /...
by MTCF | Aug 24, 2025 | Uncategorized
Strength: Power Clean Every 90 seconds @ 10 Sets 2 Clean Pulls 1 Power Clean -rest :15- 1 Power Clean 4 Sets @ 70-80% 3 Sets @ 80+% 3 Sets @ 85% WOD: “River Rapids” For Time: 3 Rounds 25/20 Calorie Row 20 American Kettlebell Swings 15/10 Ring Dips Kettlebell: 53/35lb,...
by MTCF | Aug 22, 2025 | Uncategorized
WOD: “Partners In Crime” Partner Workout – For Time 1000m Row Partner holds Dual Kettlebell Front Rack 60 Deadlifts Partner holds Forearm Plank 30 Wall Walks Partner holds Handstand Hold 20 Burpee Bar Muscle-Ups 1000m Row Partner holds Dual Kettlebell Front Rack...
by MTCF | Aug 21, 2025 | Uncategorized
WOD: “Tauros” RX/Comp For Time: 5 Sets: 24 Wall Balls 18 Hops Over PVC 12 Dual Dumbbell Bench Press Rest: 1:00 between sets Wall Ball: (20/14lb, 9/6kg to 10/9ft) Hops of PVC: (24/20in) Dumbbells: (2 x 50/35lb, 22.5/15kg) Level 2: 20 Wall Balls (20/14lb, 9/6kg to...
by MTCF | Aug 20, 2025 | Uncategorized
Strength: Power Snatch Every 90 seconds x 10 Sets 2 Snatch Pulls 1 Power Snatch -rest :15- 1 Power Snatch 4 Sets @ 70-80% 3 Sets @ 80+% 3 Sets @ 85% % is Based on 1RM Power Snatch WOD: “Salt Burn” 10:00 AMRAP 5 Strict Handstand Push-Ups 5 Power Snatch 25 Double Unders...
by MTCF | Aug 19, 2025 | Uncategorized
WOD: “Running Through the Middle” RX: 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb: 15ft (4.5m) Level 2: 200m Run + 10 Alternating Toes to Bar + 200m Run + 1 Rope Climb (15/10ft) Level 1: 150m Run + 10 Kipping Knee...
by MTCF | Aug 18, 2025 | Uncategorized
WOD: “Hulking Out” 18:00 EMOM (6 Sets) Minute 1: Back Squat (based on % of 1RM Back Squat) Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM Minute 3: Rest *Back Squat Loading Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 3 Reps @...
