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)...
by MTCF | Jul 7, 2025 | Uncategorized
WOD: “Boone’s Gauntlet” RX: Every 18:00 x 2 Sets 800-400-200m Run 8-4-2 Bar Muscle-Ups 80-40-20 Double Unders *15/11 Calorie Echo Bike Fitness: Every 18:00 x 2 Sets 800-400-200m Run 16-12-8 Pull-Ups 40-30-20 Double Unders *14/10 Calorie Echo Bike to Finish each round...
by MTCF | Jul 6, 2025 | Uncategorized
Strength: Hang + Low Hang + Floor *can drop the bar on the 3rd rep when lifting from the floor. Every 90 seconds x 8 Sets 1+1+1 @ 70%+ Looking to build to a heavy for the day % of 1RM Snatch WOD: “Mobile, Agile, Hostile” For Reps: 10:00 AMRAP 6 Burpee Box Jump Overs...
by MTCF | Jul 2, 2025 | Uncategorized
Strength: Every 2:00 x 5 Sets 3-5 Strict Pull-Ups + 5/5 Half Kneeling Rotational Medball Slam *We are looking to add weight to the Strict Pull-Ups if possible WOD: “Even Flow” RX: For Time: 400m Run 40 Toes to Bar 400m Run 30 Toes to Bar 400m Run 20 Toes to Bar 400m...
by MTCF | Jul 1, 2025 | Uncategorized
WOD: “Them Bones” Every 2:00 x 12 Sets, Alternating Stations Station 1: 1.1.1 Squat Clean Station 2: 4 Bench Press + 16 Wall Balls Squat Clean: @ 70%+ of 1RM Squat Clean Bench Press Loading: Set 1: 70% Set 2: 70% Set 3: 75% Set 4: 75% Set 5: 80% Set 6: 80%+ Wall...
by MTCF | Jun 30, 2025 | Uncategorized
WOD: “Simple Design” For Time: 3 Sets 12-9-6 Power Snatch 15-12-9 Bar Facing Burpees -rest 2:00 b/t sets- Barbell: RX: 95/65lbs Fitness: 75/55lbs Comp: Unbroken Power Snatch Core Finisher: 4 Sets: For Quality 1:00 Weighted Forearm Plank Rest :15 :30 Side Plank (Right)...
by MTCF | Jun 29, 2025 | Uncategorized
Strength: Back Squat Every 2:30 x 4 Sets 4 Back Squats + 4 Lateral PVC Pipe Jump Over, For Height Loading: Set 1: 70% Set 2: 75% Set 3: 80% Set 4: 80%+ WOD: “Drain You” 3 Sets: 1:00 AMRAP 12/9 Calorie Echo Bike – Max Single Kettlebell Front Rack Step-Ups –...
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...
