by MTCF | Dec 5, 2025 | Uncategorized
WOD: In Step” 5 Rounds for Time 800m Run (Together) 20 Toes to Bar 10 Power Snatch 20 American Kettlebell Swings Barbell: 135/95lb, 61/43kg Kettlebell Swing: 53/35lb, 24/16kg Flow: Run together and split the rest of the work evenly. This will mean that the runs are...
by MTCF | Dec 4, 2025 | Uncategorized
Strength: Bench Press Every 3:00 x 4 Sets Set 1: 8 Reps @ 75% Set 2: 5 Reps @ 80% Set 3: 5 Reps @ 80% Set 4: 5 Reps @ 80% This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining...
by MTCF | Dec 3, 2025 | Uncategorized
Strength: “Clean and Jerk” Every 3:00 x 5 Sets Power Clean + Split Jerk Rest 10-15 seconds Squat Clean + Split Jerk Start @ 70% of the limiter and increase to a heavy for the day. Sets = 5 x 2 Score = Load Reps should feel sharp and technical early, with the final set...
by MTCF | Dec 2, 2025 | Uncategorized
WOD: “Engine Swap” 6 Sets: 5:00 AMRAP 18/13 Calorie Echo Bike 400m Run 18/14 Calorie Row – Max [x] Rest 1:00 b/t sets [x] = Station 1: Dual Dumbbell Step-Overs Station 2: Dual Kettlebell Farmers Carry Box Height: 20in Dumbbells: 2 x 50/35lb, 22.5/15kg...
by MTCF | Dec 1, 2025 | Uncategorized
WOD: “Skyline Crit” 20:00 AMRAP 2 Wall Walk 4 Bar Muscle-Ups 8 Alternating Dumbbell Snatch 32 Double Unders Dumbbell: 70/50lb, 32/24kg Score = Rounds and Reps —- Level 2: 2 Wall Walks 4 Burpee Chest-to-Bar Pull-Ups 8 Alternating Dumbbell Snatch 32 Double Unders...
by MTCF | Dec 1, 2025 | Uncategorized
Strength: Front Squat + Back Squat Every 3:00 x 5 Sets Set 1: 3 + 7 @ 70% Set 2: 3 + 6 @ 75% Set 3: 3 + 5 @ 80% Set 4: 2 + 4 @ 85% Set 5: 2 + Max Reps @ 85% % of Front Squat WOD: “Full throttle” For Time 3 Rounds for Time 21 Thrusters 15 Bar Facing Burpees Barbell:...
by MTCF | Nov 28, 2025 | Uncategorized
WOD: “Built Tough” For Time: With a Partner (note the flow) 10-9-8-7-6-5-4-3-2-1 Deadlift Burpee Box Jumps Barbell: 225/155lb, 102/70kg Box Height: 24/20in Score = Time Flow: Athlete 1 will do 10 Deadlifts, then Athlete 2 will do 10 Deadlifts, then Athlete 1 will...
by MTCF | Nov 27, 2025 | Uncategorized
Strength: Power Snatch: 10:00 EMOM 1 Rep @ 80-85% Modifications: Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort. Level 1: Every 2:00 x 5...
by MTCF | Nov 26, 2025 | Uncategorized
WOD: “Thanksgiving with the Girls V2” For Time “Jackie’s House” 1000m Row 50 Thrusters 45/35lb, 20/15kg “Angie’s House” 20 Pull-Ups 20 Push-Ups 20 Abmat Sit-Ups 20 Air Squats “Nancy’s House” 2 Rounds 400m Run 15...
by MTCF | Nov 25, 2025 | Uncategorized
Strength: Bench Press: Every 3:00 x 5 Sets Set 1: 6 Reps @ 75% Set 2: 6 Reps @ 75% Set 3: 4 Reps @ 80% Set 4: 4 Reps @ 83% Set 5: Max Reps @ 88% Goal: 2+ Reps Modifications: – Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement...
