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:...
by MTCF | Jan 27, 2026 | Uncategorized
WOD: “Terminal List” Every 3:00 x 10 Sets, Alt Stations (2 @ Each) 16/12 Calorie Echo Bike [X] [X] = Set 1: 8 Shuttle Runs Set 2: 6 Wall Walks Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs) Set 4: 24 GHD Sit-Ups Set 5: Rest *Note: You still must...
by MTCF | Jan 25, 2026 | Uncategorized
Skill/Strength: For Load: Every 90 seconds x 6 Sets 6 Dual Dumbbell /Kettlebell Hang Clean and Jerk Choice on Loads and KB’s or DB’s WOD: “Raptor Run” For Time: 400m Run 15 Burpee Box Jumps (Facing) 400m Run 30 Burpee to Target (Out of Reach) 400m Run 15...
by MTCF | Jan 22, 2026 | Uncategorized
Strength/Skill Primer 10:00 EMOM Minute 1: Snatch Minute 2: *Chest to Bar Progressions *Snatch 1 Snatch Lift Off 1 Slow Pull Power Snatch 2 Squat Snatch (As Quick Singles) Starting @ light loads (35-45% of 1RM Snatch) Built as a primer for the workout, planning to get...
by MTCF | Jan 22, 2026 | Uncategorized
WOD: “Lil’ Sebastian Forever” 6 Sets: 3:45 AMRAP :30 GHD Sit-Ups 200m Run 200ft (60m) Farmers Carry – Max Effort Wall Walks in the Remaining Time Rest 1:30 b/t sets Score = Total Reps Completed across all sets Farmers Carry @ Kettlebells: 2 x 70/53lb, 32/24kg...
by MTCF | Jan 20, 2026 | Uncategorized
Strength: Back Squat: 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 Back Squat Score = Reps Completed at 80% Record Weights in Notes Goal:...
by MTCF | Jan 19, 2026 | Uncategorized
Skill Work: 8:00 EMOM minute 1: *Pistol Progression minute 2: *Ring Muscle-Up Progression *Pistol Progressions – [Single Leg Pistol Off Box (Eccentric)] https://youtu.be/Ep21ZNhj_2o?si=QcUyMdDWMQTs4yTy – [Single Leg Box Squat]...
by MTCF | Jan 18, 2026 | Uncategorized
Strength: Deadlifts & Kettlebell Swings Every 90 seconds x 6 Sets 4 Deadlifts + 10 Russian Kettlebell Swings Deadlifts @ 70% Kettlebell Swings: 70/53lb, 32/24kg Modifications: – Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts – Adjust loads on...
by MTCF | Jan 16, 2026 | Uncategorized
WOD: “Common Ground” Teams of 3 For Time 3 Rounds: 180m (600ft) Farmer’s Carry 120 Wall Balls 60 Burpee Box Jump Overs Farmer’s Carry: 2 x 70/53 lb (32/24 kg) Wall Ball: 20/14 lb (9/6 kg), 10/9ft Box Height: 24/20 in *Note: One Pair of Kettlebells per Group, 1 Wall...
