by MTCF | Apr 18, 2025 | Uncategorized
Strength: Every 1:30 for 8 Rounds 2 Power Snatches Building in Weight WOD: “On Your Right” For Time: 40 Dumbbell Snatches 2,000/1,800 Meter Bike Erg 30 Dumbbell Snatches 1,500/1,200 Meter Bike Erg 20 Dumbbell Snatches 1,000/900 Meter Bike Erg 10 Dumbbell Snatches...
by MTCF | Apr 17, 2025 | Uncategorized
WOD: “Touchdown” For Total Reps: 5 Minute Burpee Box Jumps (24″/20″) 5 Minute Bike Calories 4 Minute 10-Meter Shuttle Runs 4 Minute Bike Calories 3 Minute Single Dumbbell Box Step-up (20″) 3 Minute Bike Calories 2 Minute 10-Meter Double Dumbbell...
by MTCF | Apr 16, 2025 | Uncategorized
Strength: Deadlift: 4 Sets: 4 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~77-85% of 1RM * Rest 1-3 Minutes Between Sets WOD: “Change Up” For Time: 9 Clean & Jerks (135/95) 15 Clean &...
by MTCF | Apr 15, 2025 | Uncategorized
Strength: Weighted Pull-ups 4 Sets: 4 Weighted Strict Pull-ups – Rest 20 Seconds 3 Medball Slams * Build In Weight To Technical Failure * Aim for ~77-85% of 1RM * Rest 1-3 Minutes Between Sets WOD: “Antacid” On the 6:00 x 3 Sets: 20/16 Calorie Bike Erg 200 Meter...
by MTCF | Apr 14, 2025 | Uncategorized
Strength: Back Squat 4 Sets: 4 Back Squats – Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) * Build In Weight To Technical Failure * Aim for ~77-85% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Stay Put” For Time: 1-10 Dumbbell Thrusters 10-1...
by MTCF | Apr 13, 2025 | Uncategorized
Strength: Bench Press: 4 Sets: 4 Bench Press – Rest 20 Seconds – * Build In Weight To Technical Failure * Aim for ~77-85% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Doorbell” Open: AMRAP 15: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings...
by MTCF | Apr 11, 2025 | Uncategorized
WOD: “Tapas” (Team Version) [TEAMS OF 3] AMRAP 30: 60/48 Calorie Row 60 Lateral Barbell Burpees 60 Hang Power Cleans (135/95) 60 Toes to Bar
by MTCF | Apr 10, 2025 | Uncategorized
Strength: Back Squat 4 Sets: 5 Back Squats – Rest 20 Seconds – 3 Dumbbell Squat Jumps (Very Light) * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Shakedown” For Time: 600 Meter Run, 30 Thrusters 400...
by MTCF | Apr 9, 2025 | Uncategorized
WOD: “Please Hold” [On the 00:00]: 120/100 Calorie Row [On the 10:00]: 600 Meter Farmers Carry (50/35)’s [On the 20:00]: 4,000/3,600 Meter Bike Erg Time Cap: 30 Minutes
by MTCF | Apr 8, 2025 | Uncategorized
Strength: Bench Press 4 Sets: 5 Bench Press – Rest 20 Seconds – 3 Lying Medball Chest Throw (14/10) * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Magneto” On the 1:30 x 10 Sets: 60 Double Unders / 30...
