by MTCF | Apr 12, 2026 | Uncategorized
WOD: “Venom” 20:00 EMOM Minute 1: Snatch + Low Hang Snatch + Hang Snatch Minute 2: 5-5-4-3-3 Back Squat Minute 3: 3 Seated High Box Jumps Minute 4: Rest -Snatch Complex: Starting @ 70% of 1RM Snatch and Building to a Heavy for the Day – Back Squat Starting @ 70%...
by MTCF | Apr 9, 2026 | Uncategorized
Gymnastics Strength EMOM 10:00 EMOM Minute 1: 3-5 Reps x 5515 Tempo Ring Dip Minute 2: :20 sec Tuck Front Lever Hold Tempo Dip = :05 sec Lowering from the Top, :05 sec Hold in Bottom of Dip, :01 sec on the Press back to Support, :05 sec Support Hold Modifications /...
by MTCF | Apr 8, 2026 | Uncategorized
WOD: “Tiger” For Time 1,000m Run 20 Deadlifts 20 Box Jumps 800m Run 15 Deadlifts 15 Box Jumps 600m Run 10 Deadlifts 10 Box Jumps 400m Run 5 Deadlifts 5 Box Jumps 200m Run Barbell: 225/155lb, 102/70kg Box Height: 24/20in Level 2 For Time 1,000m Run 20 Deadlifts 20 Box...
by MTCF | Apr 7, 2026 | Uncategorized
Strength: Push Press + Wall Balls Every 2:30 x 4 Sets Set 1: 6 Push Press + 6-8 High Wall Balls Set 2: 5 Push Press + 6-8 High Wall Balls Set 3: 4 Push Press + 6-8 High Wall Balls Set 4: 3 Push Press + 6-8 High Wall Balls Starting @ 70% on Set 1 (6 Reps), and...
by MTCF | Apr 7, 2026 | Uncategorized
WOD: “Bull” For Reps: 4 Sets 1:00/1:00 on/off 10 Burpees + Max Reps 1:00 Rest to Reset Clock (After the final rest) 4 Sets 2:00/1:30 on/off 10 Burpees + 200m Run + Max Reps 1:00 Rest to Reset Clock (After the final rest) 4 Sets: 3:00/2:00 on/off 200m Run + 10 Burpees...
by MTCF | Apr 5, 2026 | Uncategorized
Strength: Clean Complex Every 2:30 x 5 Sets Clean + 2 Hang Clean + Front Squat Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2...
by MTCF | Apr 1, 2026 | Uncategorized
WOD: “Dr. Evil” Every 14:00 x 2 Sets 1000/900m Row 25 Toes to Bar 50 Burpees to Plate 25 Toes to Bar Plate: 45lb, 20kg Score = Sum Total Time (Record Both Times) Level 2 Every 14:00 x 2 Sets 1000/900m Row 20 Toes to Bar 40 Burpees to Plate 20 Toes to Bar — Level...
by MTCF | Mar 31, 2026 | Uncategorized
Strength: Back Squats & Jumping Lunges Every 3:00 x 5 Sets Set 1: 6 Back Squats + 8 Jumping Lunges Set 2: 6 Back Squats + 8 Jumping Lunges Set 3: 5 Back Squats + 6 Jumping Lunges Set 4: 4 Back Squats + 6 Jumping Lunges Set 5: 3 Back Squats + 4 Jumping Lunges...
by MTCF | Mar 30, 2026 | Uncategorized
Strength: Bench Press + Plyo Push Ups Every 3:00 x 4 Sets Set 1: 6 Bench Press + 3 Plyo Push-Ups Set 2: 5 Bench Press + 3 Plyo Push-Ups Set 3: 4 Bench Press + 3 Plyo Push-Ups Set 4: 3 Bench Press + 3 Plyo Push-Ups Starting @ 70% on Set 1 (6Reps), and increasing by...
by MTCF | Mar 29, 2026 | Uncategorized
Strength: Deadlift Every 3:00 x 5 Sets Set 1: 5 Deadlifts + Seated Double Broad Jump Set 2: 5 Deadlifts + Seated Double Broad Jump Set 3: 4 Deadlifts + Seated Double Broad Jump Set 4: 3 Deadlifts + Seated Double Broad Jump Set 5: 3 Deadlifts + Seated Double Broad Jump...
