by MTCF | Jul 14, 2025 | Uncategorized
Strength: Split Jerks: Every 90 seconds x 10 Sets Sets 1-5: 2 Split Jerks* @ 75% Sets 6-10: 1 Split Jerk @ 80-90% On the final rep of sets 1-5 pause for 2 sec in the catch WOD: “Why So Serious?” RX: 12:00 minute EMOM Minute 1: 8 Strict Wall Facing Handstand Push-Ups...
by MTCF | Jul 13, 2025 | Uncategorized
Strength: Squat Cleans: Every 90 seconds x 10 Sets Sets 1-5: 2 Squat Cleans @ 75% (Touch & Go) Sets 6-10: 1 Squat Clean @ 80-90% % is Based on 1RM Squat Clean WOD: “Wax On, Wax Off” RX: For Time: 20-15-10-15-10-5 Front Squat Pull-Ups Barbell: 95/65lb Level 2: For...
by MTCF | Jul 11, 2025 | Uncategorized
WOD: “Attitude Reflects Leadership” For Time: With a Partner 50-40-30-20-10 Toes to Bar *Back Squats Bar Facing Burpees Load: 95/65lb, 43/30kg *Back Squats are from the floor
by MTCF | Jul 10, 2025 | Uncategorized
WOD: RX: “Sunshine” 16:00 AMRAP 12/8 Strict Pull-Ups 20ft (6m) Handstand Walk 12 American Kettlebell Swing 20ft (6m) Handstand Walk Kettlebell: 70/53lb, 32/24kg 5ft (1.5m) = 1 Rep •Handstand Walk: Bear Crawl distance, Scale distance to 10ft or 15ft segments. Adjust to...
by MTCF | Jul 9, 2025 | Uncategorized
Strength: Pause Front Squat + Front Squat Every 3:00 x 5 Sets Set 1: 1+4 @ 75% Set 2: 1+4 @ 75% Set 3: 1+3 @ 80% Set 4: 1+3 @ 80% Set 5: 1+1 @ 85% Pause :01 on the Pause Front Squat *After Each Set Complete 3 High Stick Jump Overs WOD: “Left Side, Strong Side” RX: For...
by MTCF | Jul 8, 2025 | Uncategorized
Strength: Every 3:00 x 5 Sets 3 Strict Press + 5 Push Press + 3-5 Plyometric Push-Ups Perform at 75%+ of Strict Press WOD: “Fourth Quarter” RX: 15:00 EMOM minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press minute 2: 16 Dumbbell Renegade Row minute 3: 100ft (30m)...
