by MTCF | May 5, 2025 | WOD
WOD: “Pow Pow” On the Minute x 8: 1 Power Clean [Build to Heavy] Rest 2 Minutes 5 Rounds x AMRAP 4: 600 Meter Run Max Power Cleans (70% Heavy Single) Modifications 600M RUN • 45/36 Calorie Row • 36/30 Calorie Ski • 36/30 Calorie Echo Bike • 45/36 Calorie Bike...
by MTCF | May 1, 2025 | WOD
Strength: Deadlift: 3 Sets: 3 Deadlifts at 70-75% * Rest 2-3 Minutes Between Sets WOD: “Up for Grabs” AMRAP 9: 3-6-9… Deadlifts (225/155) Burpee Box Jumps (24″/20″) * Add 3 Reps Every...
by MTCF | Apr 27, 2025 | WOD
Strength: Power Clean: 3 Sets: 3 Power Cleans at 70-75% * Rest 2-3 Minutes Between Sets WOD: “Infinity War” 1 Round For Max Reps: 3 Minutes Barbell Bent Over Rows (75/55) 3 Minutes Push-ups 6 Minutes Air Squats 3 Minutes Push-ups 3 Minutes Barbell Bent Over Rows...
by MTCF | Apr 25, 2025 | WOD
WOD: “You Got Mossed” [TEAMS OF 2] 5 Rounds For Time: 15 Synchro Lateral Bar Burpees 200 Meter Team Run 30 Power Snatches (75/55) Time Cap: 30 Minutes
by MTCF | Oct 25, 2024 | WOD
WOD: “Half the Battle” [TEAMS OF 2] 3 Rounds Each: 21/15 Calorie Row 12 Toes to Bar 9 Power Snatches (115/85) Directly Into… 3 Rounds Each: 21/15 Calorie Row 12 Toes to Bar 9 Power Cleans (135/95) Time Cap: 35 Minutes * Switch after full...
by MTCF | Oct 24, 2024 | WOD
Strength: Back Squat Every 2:00 for 12:00 (6 Sets) Complete 1 set: 5-5-3-3-1-1 Building to a Heavy Single for Day WOD: “Rahoi” AMRAP 12: 12 Box Jumps (24″/20″) 6 Thrusters (95/65) 6 Bar-Facing Burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi,...
