by MTCF | Feb 10, 2026 | Uncategorized
WOD: “Ball and Chain” Every 2:30 x 10 Sets, Alternating Stations Station 1: 50 Double Unders + 5 Deadlifts Station 2: 5 Bench Press + 3/2 Rope Climbs Strict Pull-Up Sub for Rope Climbs: 10/8 Reps Deadlifts: 275/185lb, 125/84kg Bench Press: 205/145lb, 93/66kg *Barbell...
by MTCF | Feb 9, 2026 | Uncategorized
WOD: “Falling Hard” For Time: 50/40 Calorie Echo Bike 50 American Kettlebell Swings 50/40 Ring Dips 50/40 Calorie Row 50 Burpees to Target (Out of Reach) Kettlebell: 53/35lb, 24/16kg – Level 2: For Time: 40/30 Calorie Echo Bike 40 American Kettlebell Swings...
by MTCF | Feb 8, 2026 | Uncategorized
Strength: Back Squat Every 2:00 x 5 Sets Set 1: 5 @ 60% Set 2: 5 @ 70% Set 3: 3 @ 75% Set 4: 3 @ 80% Set 5: Max Unbroken Reps @ 85% *Perform the max set to an RPE 9 effort (1 rep in tank) Goal: 5+ Reps (10 Rep Cap) Modifications and Adjustments: – Move to a Box...
by MTCF | Feb 5, 2026 | Uncategorized
WOD: “John Wick” For Time: 25-20-15-10-5 Deadlifts 15-15-15-15-15 Pull-Ups 5-10-15-20-25 Wall Balls Wall Ball: 20/14lb, 9/6kg, 10/9ft Barbell: 185/125lb, 84/57kg — Level 2: For Time: 25-20-15-10-5 Deadlifts 10-10-10-10-10 Pull-Ups 5-10-15-20-25 Wall Balls Wall...
by MTCF | Feb 4, 2026 | Uncategorized
Strength: Back Squat Every 3:00 x 5 Sets Set 1: 7 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 5 Reps @ 75% Set 5: 7 Reps @ 70% % is Based on 1RM Back Squat L3,L2, Masters 55+: As prescribed L1: Adjust to 4-6 Back Squat at 6-8 RPE across Modifications:...
by MTCF | Feb 3, 2026 | Uncategorized
Strength: Push Press Every 2:30 x 4 Sets Set 1: 5 Reps @ 70% Set 2: 3 Reps @ 75% Set 3: 3 Reps @ 81% Set 4: 3+ Reps @ 85% % is Based on 1RM Push Press Goal: 5-8 Reps for max set L3,L2, Masters 55+: As prescribed L1: Adjust to 4-6 Push Press at 6-8 RPE across...
by MTCF | Feb 2, 2026 | Uncategorized
Strength/Stability Every 3:00 x 4 Sets 8/8 [Dual Dumbbell Single Leg Romanian Deadlift](https://youtu.be/pJewPISyHjw?si=of_ZMJej1lSuxE5j) 8/8 [Split Stance Medball Rotational Wall Ball Throw](https://www.youtube.com/results?search_query=rotational+medball+throw) Score...
by MTCF | Feb 1, 2026 | Uncategorized
Strength: “Power Snatch + Overhead Squat” Every 1:30 x 6 Sets 3+1 Starting @ 70% of Power Snatch Increase to heavy for the day Comp + L3: Tng Power Snatch L2 + Masters 55+: Quick Singles on Snatch L1: 3 Hang Power Snatch Modifications: – Move to the Hang Power...
by MTCF | Jan 29, 2026 | Uncategorized
Strength: “Bench Press: Every 3:00 x 4 Sets Set 1: 5 Reps @ 65% Set 2: 5 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: Max Reps @ 80% *Perform the max reps set to an RPE 9 (1 rep in tank). % is Based on 1RM Bench Press Score = Reps Completed at 80% Record Weights in Notes...
by MTCF | Jan 28, 2026 | Uncategorized
Strength: Front Rack Reverse Lunges Every 3:00 x 3 Sets 8 Reps / Leg Perform @ the same weight across at 45-50% of 1RM Front Squat *These will be performed from the Rack WOD: “Mercy” Every 2:00, Until Failure *Calorie Row 20 Wall Balls Set 1: 12/9 Calories Set 2:...
