by MTCF | Jun 30, 2025 | Uncategorized
WOD: “Simple Design” For Time: 3 Sets 12-9-6 Power Snatch 15-12-9 Bar Facing Burpees -rest 2:00 b/t sets- Barbell: RX: 95/65lbs Fitness: 75/55lbs Comp: Unbroken Power Snatch Core Finisher: 4 Sets: For Quality 1:00 Weighted Forearm Plank Rest :15 :30 Side Plank (Right)...
by MTCF | Jun 29, 2025 | Uncategorized
Strength: Back Squat Every 2:30 x 4 Sets 4 Back Squats + 4 Lateral PVC Pipe Jump Over, For Height Loading: Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80%+ WOD: “Drain You” 3 Sets: 1:00 AMRAP 12/9 Calorie Echo Bike – Max Single Kettlebell Front Rack Step-Ups –...
by MTCF | Jun 27, 2025 | Uncategorized
WOD: “Salmon & Waffles” 4 Rounds For Time 400m Run 100ft (30m) Dual Dumbbell Front Rack Walking Lunges 30 Synchro Abmat Sit-Ups 100ft (30m) Dual Dumbbell Front Rack Walking Lunges Dumbbells:...
by MTCF | Jun 26, 2025 | Uncategorized
Strength: Split Jerk 6×2: Every 90 sec x 6 Sets Set 1: 2 Reps @ 65% Set 2: 2 Reps @ 70% Set 3: 2 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 2 Reps @ 75% Set 6: 2 Reps @ 80% WOD: RX: 15:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 12 Dual Dumbbell Bench Press...
by MTCF | Jun 25, 2025 | Uncategorized
Strength: Power Snatch Every 2:00 x 7 Sets 3 Sets 1.1* @ 75% 2 Sets of 1.1 @ 80% 2 Sets x 1 @ 85% *1.1 is two reps with a :10 rest between reps. Not touch and go. WOD: “Breakfast for Dinner” RX: 14:00 AMRAP 3 Wall Walks 7 Box Jump Overs 14 Alternating Dumbbell Snatch...
by MTCF | Jun 24, 2025 | Uncategorized
WOD: “Shepherd’s Pie” RX: 3 Rounds for Time 18/14 Calorie Row 18 Toes to Bar 72 Double Unders 24 Wall Balls 9/7 Ring Muscle-Ups Wall Ball: 20/14lb, 9/6kg, 10/9ft Fitness: 3 Rounds for Time 18/14 Calorie Row 14 Alternating Toes to Bar 36 Double Unders 18 Wall Balls 9...
by MTCF | Jun 23, 2025 | Uncategorized
Strength: Deadlifts + Single Leg Broad Jumps Every 2:30 x 5 Sets 4 Deadlifts @ 65% of 1RM + 2/2 Single Leg Broad Jump to 2 Foot Landing WOD: “Cornbread Collapse” Tabata Mash-Up 8 Sets :20 American Kettlebell Swings :10 Rest :20 Burpees :10 Rest Kettlebell:...
by MTCF | Jun 22, 2025 | Uncategorized
Strength: Every 2:30 x 5 Sets 2 Squat Cleans 3 Paused Front Squats (Pause at Bottom :01) Set 1: 65% Set 2: 70% Set 3: 70% Set 4: 75% Set 5: 75% WOD: “Meat Sweats” For Time: 200m Run 5 Front Squats 200m Run 10 Front Squats 200m Run 15 Front Squats 200m Run 20 Front...
by MTCF | Jun 20, 2025 | Uncategorized
WOD: “ATLiens” 20:00 Partner AMRAP 300/250m Row 10 Dual Kettlebell Front Squat 3 Wall Walks Kettlebells: 2 x 53/35lb, 24/16kg *Alternating Full Round with a Partner for Rounds + Reps Core Finisher 5 Sets: For Quality :30 Flutter Kicks Rest :15 :30 Scissor Kicks Rest...
by MTCF | Jun 19, 2025 | WOD
Strength: 3 Position Snatch High Hang + Hang + Floor Every 90 seconds x 8 Sets 1+1+1 *Can drop the bar on the 3rd rep when lifting from the floor. *These are ideally all performed as a squat snatch. Looking to start at 60% and keep the majority of the sets between...
