by MTCF | Apr 26, 2026 | Uncategorized
Strength: “Split Jerk” Every 2:00 x 6 Sets 3 Split Jerk Start at 75% and build to a heavy 3-rep max across the six sets. Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten...
by MTCF | Apr 23, 2026 | Uncategorized
Strength: Bench Press: Every 2:30 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 2 Reps @ 90% Set 5: 1 Rep @ 90-95% Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the tank....
by MTCF | Apr 22, 2026 | Uncategorized
WOD: “Buttercup” 20:00 AMRAP 12 Wall Balls 10m (30ft) Suitcase Walking Lunge (switch hands at 5m, 15ft) 8 Toes to Bar Wall Ball: 20/14lb, 9/6kg, 10/9ft Kettlebell: 53/35lb, 24/16kg Score = Rounds + Reps Level 2 20:00 AMRAP 12 Wall Balls 10m (30ft) Suitcase Walking...
by MTCF | Apr 21, 2026 | Uncategorized
Strength: Every 2:00 x 5 Sets: 2 x (Snatch Grip Deadlift + Low Hang Power Snatch) Rest 10 sec b/t reps Starting @ 70% of 1RM Power Snatch and increasing to a heavy for the day The goal here is to hit each rep with a clean fast turnover into the catch and receive with...
by MTCF | Apr 20, 2026 | Uncategorized
WOD: “As You Wish” 5 Sets: 3:00 AMRAP / 1:00 Rest 20/14 Calorie Echo Bike AMRAP in Remaining Time 5/4 Strict Pull-Ups 5/4 Ring Dips Score = Sum Total Rounds + Reps Across All 5 Sets Level 2 5 Sets: 3:00 AMRAP / 1:00 Rest 18/13 Calorie Echo Bike AMRAP in Remaining...
by MTCF | Apr 19, 2026 | Uncategorized
Strength: Back Squat 5-4-3-2-1 Every 2:30 x 5 Sets Set 1: 5 Reps @ 75% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 2 Reps @ 90% Set 5: 1 Rep @ 90-95% Should end at a Heavy Single @ RPE 9/10. Thought here is that you know you have another 10-15lb , 5-7kg in the...
by MTCF | Apr 16, 2026 | Uncategorized
Strength: Deadlift + Broad Jump Every 3:00 x 4 Sets Set 1: 5 Deadlift + Broad Jump Set 2: 4 Deadlift + Broad Jump Set 3: 3 Deadlifts + Broad Jump Set 4: 2 Deadlifts + Broad Jump Starting @ 75% on Set 1 (5 Reps), and increasing by feel to around an 9/10 RPE on our 4th...
by MTCF | Apr 15, 2026 | Uncategorized
Strength: Bench Press and Chest Pass Every 2:30 x 5 Sets Set 1: 5 Bench Press + 5 [Bent Over Ballistic Chest Pass](https://youtu.be/6Uuxb4h2N5I?si=7y_HQPI52kpQ0R7j) Set 2: 5 Bench Press + 5 Bent Over Ballistic Chest Pass Set 3: 4 Bench Press + 5 Bent Over Ballistic...
by MTCF | Apr 14, 2026 | Uncategorized
WOD: “Doc Ock” For Reps 5 Sets: 2:00 AMRAP 22-20-18-16-14 Toe to Bar Max Clean and Jerk Rest 2:00 b/t sets Set 1: 135/95lb, 61/43kg Set 2: 155/105lb, 70/48kg Set 3: 185/125lb, 84/57kg Set 4: 205/135lb, 93/61kg Set 5: 225/155lb, 102/70kg Suggested % Set 1: 50% Set 2:...
by MTCF | Apr 13, 2026 | Uncategorized
WOD: “Sandman” Every 5:00 x 6 Sets 16/13 Calorie Row 15/11 Calorie Echo Bike 400m Run Score = Sum Total Time Level 2 Every 5:00 x 6 Sets 15/12 Calorie Row 12/9 Calorie Echo Bike 400m Run Level 1 Every 5:00 x 5 Sets 12/9 Calorie Row 10/7 Calorie Echo Bike 200m Run or...
