by MTCF | Jan 5, 2026 | Uncategorized
WOD: “Parallel Paths” For Time: Every 8:00 x 4 Sets 600m Run 50ft (15m) Single Kettlebell Front Rack Walking Lunges 30/22 Calorie Echo Bike 7/5 Ring Muscle-Ups Strict Strength Level 3: For Time: Every 8:00 x 4 Sets 600m Run 50ft (15m) Single Kettlebell Front Rack...
by MTCF | Jan 4, 2026 | Uncategorized
Strength: Back Squat for load: Every 2:30 x 4 sets #1: 10 reps @ 65% #2: 8 reps @ 70% #3: 6 reps @ 75% #4: 6 reps @ 75% WOD: “Singularity” For Time 3 Sets: 7 Overhead Squats 7 Bar Facing Burpees 5 Power Snatch 5 Bar Facing Burpees 3 Squat Snatch 3 Bar Facing Burpees...
by MTCF | Jan 1, 2026 | Uncategorized
Strength: Every 2:00 x 5 Sets 3 Hang Squat Cleans Starting @ 60% of 1RM squat clean and increasing to a heavy for the day Modifications: – For Back Pain: Pull off Blocks / Bumper Plates from the Hang Position – For Knee Pain: Adjust to Hang Power Cleans...
by MTCF | Dec 30, 2025 | Uncategorized
WOD: “The Countdown” For Rounds + Reps 20:00 AMRAP 20 Toes to Bar 50 Double Unders 20 Single Dumbbell Step-Overs 50 Double Unders 20/15 Cal Row Dumbbell: 50/35lbs (22.5/15kg) Box Height: 24/20in Score: Rounds + Reps —- Level 2: 20:00 AMRAP 15 Toes to Bar 35...
by MTCF | Dec 29, 2025 | Uncategorized
Strength: Push Press 4×5 Every 2:00 x 4 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 5+ Reps @ 80% % is Based on 1RM Push Press Score = Load Modifications: – For Shoulder Impingement: Sub Dumbbell Strict Press, Incline Bench Press...
by MTCF | Dec 28, 2025 | Uncategorized
Strength: Back Squat Every 2:30 x 4 Sets 8 Reps @ 65% % is Based on 1RM Back Squat Score = Load Modifications: – For Back Pain: Scale to a Reverse Lunge or Split Squat – For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust Level 1 / Beginner Athletes:...
by MTCF | Dec 25, 2025 | Uncategorized
WOD: “Blitzen” For Time: 4 Sets: 15 Power Cleans 200m Run 20 Toes-to-Bar 200m Run Rest: :30 after Set 1 → 1:00 after Set 2 → 1:30 after Set 3 (Total: Increasing rest between sets) Barbell: 115/75lb (52/34kg) Score = Total Time (including rest) — Level 2: For...
by MTCF | Dec 23, 2025 | Uncategorized
WOD: “12 Days of Christmas” 1 Shoulder to Overhead 135/95 2 Hang Power Clean 135/95 3 Wall balls 20/14 4 Front Squats 135/95 5 Front Rack Lunges (each leg) 6 DL 135/95 7 HRPU 8 T2B 9 Burpee Over Bar 10 KBS 53/35 11 Pull ups 12 Air...
by MTCF | Dec 22, 2025 | Uncategorized
Gymnastics Skill Focus: Handstand Walk 8 Sets: For Distance :30 on / :30 Off Level 3: Handstand Walk Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps Level 1: Accumlate Wall Supported Hold / Straight Arm Plank / Ring Plank Handstand Walk Skills...
by MTCF | Dec 21, 2025 | Uncategorized
WOD: “Rudolph” For Reps: 16:00 AMRAP 40 Front Squats 30 Burpee Box Jump Overs (Box Facing) 20 Bar Muscle-Ups Barbell: 95/65lb, 43/30kg Box Height: 24/20in Score = Total Reps —– Level 2: For Reps: 16:00 AMRAP 30 Front Squats 20 Burpee Box Jump Overs...
