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...
by MTCF | Apr 7, 2025 | Uncategorized
Strength: 4 Sets: 5 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “Sham” 7 Rounds For Time: 11 Deadlifts (Bodyweight) 100 Meter Sprint Time Cap:...
by MTCF | Apr 6, 2025 | Uncategorized
Strength: Weighted Pull-ups 4 Sets: 5 Weighted Strict Pull-ups – Rest 20 Seconds 5 Slamballs * Build In Weight To Technical Failure * Aim for ~75-80% of 1RM * Rest 2-3 Minutes Between Sets WOD: “The Admiral” 3 Rounds For Time: 20 Burpee Pull-ups 20 Front Squats...
by MTCF | Apr 4, 2025 | Uncategorized
WOD: “Ball is Life” With a Partner; On the 5:00 x 5 Rounds: 50 Alternating Wallballs (20/14) Max Calorie Bike Erg
by MTCF | Apr 3, 2025 | Uncategorized
Strength: Deadlift for load: 3-4 Sets: 3 Deadlifts at 75-85% * Rest 2-3 Minutes Between Sets WOD: “Light Headed” 21-18-15-12-9: Power Snatches (75/55) Box Jumps (24″/20″) Time Cap: 15...
by MTCF | Apr 2, 2025 | Uncategorized
WOD: “Groundbreaking” Open: 8 Rounds For Time: 8 Handstand Push-ups 200 Meter Run 12 GHD Sit-ups 200 Meter Run RX/Fitness: 8 Rounds For Time: 8 Toes to Bar 200 Meter Run 16 Push-ups 200 Meter Run Time Cap: 30...
by MTCF | Apr 1, 2025 | Uncategorized
Strength: Front Rack Lunges for load: 3-4 Sets: 6 Front Rack Reverse Lunges at 65-75% of 1RM Front Squat • Rest 2-3 Minutes Between Sets WOD: “Double Coverage” For Time: 10-1 Dumbbell Front Squats (50/35)’s 30 Double Unders Directly Into… 400 Meter Farmers...
by MTCF | Mar 31, 2025 | Uncategorized
Strength: Shoulder Press for load: 3-4 Sets: 3 Strict Press at 70-80% • Rest 2-3 Minutes Between Sets WOD: “Strict Pull-up Biathlon” RX: For Time 400 Meter Run 18 Strict Pull-ups 400 Meter Run 15 Strict Pull-ups 400 Meter Run 12 Strict Pull-ups [Every...
by MTCF | Mar 30, 2025 | Uncategorized
Strength: Power Clean for load: 3-4 Sets: 3 Power Cleans at 70-80% • Rest 2-3 Minutes Between Sets WOD: “Salt Water” AMRAP 3: 15 Power Cleans (115/85) 15 Lateral Rower Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Power Cleans (135/95) 12 Lateral Rower Burpees...
by MTCF | Mar 28, 2025 | Uncategorized
WOD: “Wet Noodle” {TEAMS OF 3] 3 Rounds For Time: 150-120-90 Calorie Row 45 Thrusters (115/85) 15 Rope Climbs (15′) Time Cap: 35 Minutes
