by MTCF | Sep 30, 2025 | Uncategorized
Strength: Back Squat: Every 2:00 x 6 Sets 2 Back Squats @ 80% of 1RM WOD: “Load and Launch” 12:00 EMOM minute 1: 12 Back Rack Reverse Lunges minute 2: 200ft (60m) Farmers Carry minute 3: 15/12 Calorie Row minute 4: 20 Wall Balls Barbell: 135/95lb, 61/43kg Farmers...
by MTCF | Sep 29, 2025 | Uncategorized
Strength: Push Press Every 1:30 x 6 sets 3 Reps @ 75% WOD: “Push the Line” RX: 8:00 AMRAP 2 Wall Walks 4 Burpee Box Jump 6 Shoulder to Overhead Box Height: 30/24in Barbell: 155/105lb, 70/48kg Level 2: 8:00 AMRAP 2 Wall Walks 4 Burpee Box Jump 6 Shoulder to Overhead...
by MTCF | Sep 28, 2025 | Uncategorized
Strength: Every 2:30 x 4 Sets 5 Deadlifts @ 70% WOD: “Gravity’s Grip” 3 Sets 3:00 AMRAP :30 Max Toes to Bar 30/22 Calorie Echo -Max Strict Pull-Ups Rest 2:00 b/t sets Score = Toes to Bar + Max Strict Pull-Ups Level 2: 3 Sets 3:00 AMRAP :30 Max Alt Toes to Bar 25/18...
by MTCF | Sep 26, 2025 | Uncategorized
WOD: “Long Haul” 3 Rounds for Time, With a Partner 200 Double Unders 1:00 Synchro Plank Hold 6 Rope Climbs 1:00 Synchro Plank Hold 800m Run 40 Synchro Abmat Sit-Ups
by MTCF | Sep 25, 2025 | Uncategorized
Strength Bench Press Every 2:30 minutes x 4 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: Max Reps @ 80% % of 1RM Bench Press WOD: “Chasing’ That Neon Rainbow” RX: 3 Rounds for Time 25/20 Push-Ups 25 Wall Balls Wall Balls: 20/14lb, 9/6kg,...
by MTCF | Sep 24, 2025 | Uncategorized
Skill Progression: Handstand Walks Every 90 seconds x 6 Sets 15–25ft (4.5-7.5m) Handstand Walk Or the following progressions: Handstand Walk to Wall Wall-Facing Shoulder Weight Shifts Box Pike Handstand Weight Shifts Wall Facing Handstand Shoulder Taps WOD: “Somewhere...
