by MTCF | Apr 30, 2025 | Uncategorized
WOD: “Backseat Driver” 5 Rounds For Time: 40-35-30-25-20 V-Ups 300-ft. Farmers Carry 20 Dumbell Bench Press 1,000/900 Meter Bike Erg Dumbbells: (50/35)’s Time Cap: 30...
by MTCF | Apr 29, 2025 | Uncategorized
Strength: Front Squat: 3 Sets: 3 Front Squats at 70-75% * Rest 2-3 Minutes Between Sets WOD: “Uprising” [AMRAP 12]: 10-20-30-40… Double Unders Kettlebell Swings Double Unders Kettlebell Goblet Lunges Kettlebell:...
by MTCF | Apr 28, 2025 | Uncategorized
WOD: “Waterfalls” AMRAP 10: 1,000 Meter Run Max Calorie Row AMRAP 8: 800 Meter Run Max Calorie Row AMRAP 6: 600 Meter Run Max Calorie Row AMRAP 4: 400 Meter Run Max Calorie Row AMRAP 2: 200 Meter Run Max Calorie Row * No Rest Between...
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 | Apr 24, 2025 | Uncategorized
Strength: Back Squat: 4 Sets: 3 Back Squats • Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) • Build In Weight To Technical Failure • Aim for ~83-93%+ of 1RM • Rest 2-3 Minutes Between Sets WOD: “DG” AMRAP 10: 8 Toes to Bar 8 Dumbbell Thrusters 12...
by MTCF | Apr 23, 2025 | Uncategorized
WOD: “Hands Up” 5 Rounds For Time: 10-20-30-40-50 Calorie Bike Erg 5 Power Cleans (155/105) 50 Meter Double Dumbbell Front Rack Carry (50/35)’s Women’s Calories: 8-16-24-32-40 Time Cap: 25 Minutes Bike Modifications [MEN] 10-20-30-40-50 CALORIE BIKE •...
by MTCF | Apr 22, 2025 | Uncategorized
Strength: Bench Press 4 Sets: 3 Bench Press • Rest 20 Seconds – 3 Lying Medball Chest Throw (14/10) • Build In Weight To Technical Failure • Aim for ~83-93%+ of 1RM • Rest 2-3 Minutes Between Sets WOD: “Taboo” TABATA [8 x :20 Work + :10 Rest] A) Dumbbell Bench...
by MTCF | Apr 21, 2025 | Uncategorized
Strength: Deadlift: 4 Sets: 3 Deadlifts • Rest 20 Seconds – 2 Max Distance Broad Jumps • Build In Weight To Technical Failure • Aim for ~83-93%+ of 1RM • Rest 1-3 Minutes Between Sets WOD: “Jaba The Hutt” For Time: 10 Strict Toes To Bar 20 Box Jumps 40 Dumbbell...
by MTCF | Apr 20, 2025 | Uncategorized
Strength: Weighted Strict Pull-up: 4 Sets: 3 Weighted Strict Pull-ups • Rest 20 Seconds 3 Medball Slams • Build In Weight To Technical Failure Aim for ~83-93%+ of 1RM • Rest 1-3 Minutes Between Sets WOD: “Nine Inch Nails” On the Minute x 9: Minute 1: 9 Front Squats +...
