by MTCF | Mar 17, 2026 | Uncategorized
Strength: Bench Press Every 3:00 x 5 Sets Set 1: 8 Bench Press + 5 Supine Medball Chest Passes Set 2: 7 Bench Press + 5 Supine Medball Chest Passes Set 3: 6 Bench Press + 5 Supine Medball Chest Passes Set 4: 5 Bench Press + 5 Supine Medball Chest Passes Set 5: 4 Bench...
by MTCF | Mar 16, 2026 | Uncategorized
Strength: Deadlift Every 3:00 x 5 Sets Set 1: 6 Deadlifts + 3 Seated Box Jump (High Box) Set 2: 5 Deadlifts + 3 Seated Box Jump (High Box) Set 3: 4 Deadlifts + 3 Seated Box Jump (High Box) Set 4: 3 Deadlifts + 3 Seated Box Jump (High Box) Set 5: 3 Deadlifts + 3 Seated...
by MTCF | Mar 15, 2026 | Uncategorized
Strength: Hang Snatch: Every 2:00 x 5 Sets Set 1: 4 Hang Snatch Set 2: 4 Hang Snatch Set 3: 3 Hang Snatch Set 4: 3 Hang Snatch Set 5: 2 Hang Snatch 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...
by MTCF | Mar 12, 2026 | Uncategorized
WOD: Open 26.3 For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 Rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 12 2 Rounds of: 12 burpees over...
by MTCF | Mar 11, 2026 | Uncategorized
WOD: “Long Haul” For Time Every 6:00 x 5 Sets 400m Run 100ft (30m) Farmers Carry 300m Row 50 Double Unders Farmers Carry: 2 x 70/53lb, 32/24kg Score = Sum Total Time or WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is...
by MTCF | Mar 10, 2026 | Uncategorized
Strength Day: Power Snatch Every 2:00 x 10 Sets Set 1: 5 Reps Set 2: 4 Reps Set 3: 3 Reps Set 4: 2 Reps Set 5: 1 Rep *Then repeat sequence starting at 5 again Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box...
by MTCF | Mar 10, 2026 | Uncategorized
Skill: Chest to Bar Pull-Ups Every :30 x 12 Sets 5 Chest to Bar Pull-Ups Goal: Clean, focused unbroken sets developing technique and rhythm. The focus is mechanics and consistency with light volume accumulation and short technical sets. Each set should feel controlled...
by MTCF | Mar 8, 2026 | Uncategorized
Strength: Back Squat Every 3:00 x 3 Sets Set 1: 9 Reps @ 75% Set 2: 7 Reps @ 82.5% Set 3: 5 Reps @ 90% % of 5RM from 2 weeks ago WOD: “Redline” Every 1:30 x 8 Sets, Alternating Stations (4 Sets @ Each) Station 1: 12/9 Calorie Row 9 Dual Dumbbell Thrusters Station 2:...
by MTCF | Mar 5, 2026 | Uncategorized
WOD: “Open 26.2” For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating...
by MTCF | Mar 4, 2026 | Uncategorized
WOD: “Ground & Pound” For Time: 5 Sets: 300/240m Row 12 Burpee Box Jumps 8 Shuttle Runs Rest 1:00 b/t sets Box Jump: 24/20in Shuttle Run: 25/25ft (7.5/7.5m) Score = Time -Or- WOD: “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2...
