by MTCF | Jun 27, 2025 | Uncategorized
WOD: “Salmon & Waffles” 4 Rounds For Time 400m Run 100ft (30m) Dual Dumbbell Front Rack Walking Lunges 30 Synchro Abmat Sit-Ups 100ft (30m) Dual Dumbbell Front Rack Walking Lunges Dumbbells:...
by MTCF | Jun 26, 2025 | Uncategorized
Strength: Split Jerk 6×2: Every 90 sec x 6 Sets Set 1: 2 Reps @ 65% Set 2: 2 Reps @ 70% Set 3: 2 Reps @ 70% Set 4: 2 Reps @ 75% Set 5: 2 Reps @ 75% Set 6: 2 Reps @ 80% WOD: RX: 15:00 EMOM minute 1: 15/11 Calorie Echo Bike minute 2: 12 Dual Dumbbell Bench Press...
by MTCF | Jun 25, 2025 | Uncategorized
Strength: Power Snatch Every 2:00 x 7 Sets 3 Sets 1.1* @ 75% 2 Sets of 1.1 @ 80% 2 Sets x 1 @ 85% *1.1 is two reps with a :10 rest between reps. Not touch and go. WOD: “Breakfast for Dinner” RX: 14:00 AMRAP 3 Wall Walks 7 Box Jump Overs 14 Alternating Dumbbell Snatch...
by MTCF | Jun 24, 2025 | Uncategorized
WOD: “Shepherd’s Pie” RX: 3 Rounds for Time 18/14 Calorie Row 18 Toes to Bar 72 Double Unders 24 Wall Balls 9/7 Ring Muscle-Ups Wall Ball: 20/14lb, 9/6kg, 10/9ft Fitness: 3 Rounds for Time 18/14 Calorie Row 14 Alternating Toes to Bar 36 Double Unders 18 Wall Balls 9...
by MTCF | Jun 23, 2025 | Uncategorized
Strength: Deadlifts + Single Leg Broad Jumps Every 2:30 x 5 Sets 4 Deadlifts @ 65% of 1RM + 2/2 Single Leg Broad Jump to 2 Foot Landing WOD: “Cornbread Collapse” Tabata Mash-Up 8 Sets :20 American Kettlebell Swings :10 Rest :20 Burpees :10 Rest Kettlebell:...
by MTCF | Jun 22, 2025 | Uncategorized
Strength: Every 2:30 x 5 Sets 2 Squat Cleans 3 Paused Front Squats (Pause at Bottom :01) Set 1: 65% Set 2: 70% Set 3: 70% Set 4: 75% Set 5: 75% WOD: “Meat Sweats” For Time: 200m Run 5 Front Squats 200m Run 10 Front Squats 200m Run 15 Front Squats 200m Run 20 Front...
