by MTCF | Aug 17, 2025 | Uncategorized
Gymnastics Strict Strength: Every 3:00 x 5 Sets – Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set + 8-10 Ring Rows @ challenging unbroken position WOD: “Into the Fire” Every 3:00 x 4 Sets, Alternating Stations Station 1: 15/11 Calorie Echo Bike or 18/14...
by MTCF | Aug 15, 2025 | Uncategorized
WOD: “Grown Ups” For Time 5 Rounds as 3 Person Team, Waterfall Workout 15 Thrusters 30 Abmat Sit-Ups 15 Box Jump Overs 10 Burpee Pull-Ups Burpee Pull-Ups: Bar just out of Reach Barbell: 95/65lb, 43/30kg Box Height:...
by MTCF | Aug 14, 2025 | Uncategorized
Strength: Deadlift Every 2:30 x 4 sets: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% #4: 5 reps @ 70% % of 1RM Deadlift WOD: “Uncut Grind” Every 5:00 x 3 Sets 2 Rounds 15 American Kettlebell Swings 12 Renegade Rows 9/7 Strict Ring Dip Dumbbells: 50/35lb,...
by MTCF | Aug 13, 2025 | Uncategorized
WOD: “Billy’s Big Day” RX: 5 Sets: For Time 400m Run 30 Air Squats 400/350m Row Rest 1:00 b/t sets Score = Total Running Time Level 2: As prescribed Level 1: 5 Sets: For Time 300m Run 20 Air Squats 300/250 Row Rest 1:00 b/t sets Competitor: Wear a 20/14lb,...
by MTCF | Aug 12, 2025 | Uncategorized
Strength: Power Clean: 10:00 EMOM 1 Rep @ 70%+ % of 1RM Power Clean WOD: “You Can Do It” RX: For Time: 10-1 Bar Facing Burpees 1-10 Power Cleans Barbell: 135/95lb, 61/43kg Level 2: Barbell: 95/65lb, 61/43kg – Level 1: For Time: 10-1 Bar Facing Burpees 1-10 Hang...
by MTCF | Aug 11, 2025 | Uncategorized
Strength: “Push Press” Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 70% % of 1RM Push Press WOD: “The Zohan Special” RX: For Reps 15:00 EMOM minute 1: Double Unders minute 2: Toes to Bar minute 3: Calorie Bike...
by MTCF | Aug 10, 2025 | Uncategorized
Strength: Back Squat Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 70% % of 1RM Back Squat WOD: “Big Daddy Strength” RX: 10:00 AMRAP 5/4 Strict Pull-Ups 50ft* (15m) Single Kettlebell Front Rack Walking Lunge...
by MTCF | Aug 8, 2025 | Uncategorized
WOD: “Harry and Lloyd” For Rounds + Reps: With a Partner 20:00 AMRAP 30/24* Calorie Row 20 Hang Squat Cleans 20 Lateral Burpees over the Barbell 30 Toes to Bar Barbell: 135/95lb, 61/43kg M/F Teams = 27 Calorie Row Score = rounds...
by MTCF | Aug 7, 2025 | WOD
Strength: Snatch 1RM Every 2:00 x 8 Sets 1 Snatch Building from ~60-65% to a 1RM for the day WOD: “Helena” RX: 3 Rounds for Time 400m Run 12 Bar Muscle-Ups 21 Alternating Dumbbell Snatches Dumbbell: 50/35lb, 22.5/15kg Level 2: 3 Rounds for Time 400m Run 12 Chest to...
by MTCF | Aug 6, 2025 | WOD
WOD: “Mutt Cutts” RX: Every 3:00 x 10 Sets 12/9 Echo Bike 15 Wall Balls 30 Double Unders 3 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Score = Average Time / Set Level 2: Every 3:00 x 10 Sets 12/9 Echo Bike 12 Wall Balls 24 Double Unders 2 Wall Walks Wall Ball:...
