by MTCF | Oct 9, 2025 | Uncategorized
Strength: Deadlift 3RM Take 15:00 minutes Establish a 3RM Deadlift Goal: 90% of 1RM Movement Adjustments (If Needed) – Hex Bar Deadlift: More upright torso, change of torso angle – Sumo Deadlift: Change of torso angle, more glute and hamstring, less low...
by MTCF | Oct 8, 2025 | Uncategorized
WOD: Part A) 0:00-10:00 Push Press 3RM 10:00-12:00 Rest Part B) 12:00 – 13:00 -Max Unbroken Strict Pull-Ups 13:00 – 15:00 Rest Pull-Ups: Complete 5+ unbroken strict pull-up Part C) 15:00 – 20:00 For Time: 50 Burpees to Bumper Plate 45lb (20kg) *Must...
by MTCF | Oct 7, 2025 | Uncategorized
WOD: “Brain Stew” RX: 4 Rounds for Time 500m Row 50 Double Unders 800m Run Score: Time Time Cap: 35:00 Level 2: 4 Rounds for Time 400m Row 40 Double Unders 600m Run Score: Time — Level 1: 4 Rounds for Time 300m Row 75 Single Unders 500m Run Score: Time —...
by MTCF | Oct 6, 2025 | Uncategorized
Strength: Back Squat: Take 15:00 minutes Establish a 3RM Back Squat Movement Adjustments (If Needed) – Box Squat: For Knee Pain or Instability – Split Squat: For Back Pain or SI Joint Dysfunction – 5×5 Back Squats @ moderate loads for athletes...
by MTCF | Oct 5, 2025 | Uncategorized
Strength: Power Clean: Every 90 seconds x 10 Sets 1 Power Clean *Starting @ 60-65% of 1RM and building up to a new 1RM for the Day Movement Adjustments (If Needed) – 3RM Power Clean *not TnG (Keep things lighter) – Block Power Clean (For those with some...
by MTCF | Oct 3, 2025 | Uncategorized
WOD: “Cascade” For Max Reps: 17:00 EMOM minute 1: Wall Facing Handstand Push-Ups minute 2: Pull-Ups minute 3: Sumo Deadlift minute 4: Box Jump Overs minute 5: Calorie Row minute 6: Rest Barbell: 185/125lb, 84/57kg Box Height: 24/20in *Start In a Waterfall rolling in...
by MTCF | Oct 2, 2025 | Uncategorized
WOD: “Snatch Burn” RX: For Reps 5 Sets: 2:00 AMRAP 50 Double Unders 10 Hang Squat Snatch – Max Devil’s Press Rest 1:00 b/t sets Barbell: 95/65lb, 43/30kg Dumbbells: 50/35lb, 22.5/15kg – Level 2: For Reps 5 Sets: 2:00 AMRAP 35 Double Unders 8 Hang...
by MTCF | Oct 1, 2025 | Uncategorized
WOD: “Bar Chase” Every 6:00 x 6 Sets 15 Weighted Sit-Ups 200m Run 15/11 Calorie Echo Bike 200m Run 5 Bar Muscle-Ups – Level 2: Every 6:00 x 6 Sets 15 Weighted Sit-Ups 200m Run 15/11 Calorie Echo Bike 200m Run 5 Burpee Chest to Bar Pull-Ups – Level 1: Every...
by MTCF | Sep 30, 2025 | Uncategorized
Strength: Back Squat: Every 2:00 x 6 Sets 2 Back Squats @ 80% of 1RM WOD: “Load and Launch” 12:00 EMOM minute 1: 12 Back Rack Reverse Lunges minute 2: 200ft (60m) Farmers Carry minute 3: 15/12 Calorie Row minute 4: 20 Wall Balls Barbell: 135/95lb, 61/43kg Farmers...
by MTCF | Sep 29, 2025 | Uncategorized
Strength: Push Press Every 1:30 x 6 sets 3 Reps @ 75% WOD: “Push the Line” RX: 8:00 AMRAP 2 Wall Walks 4 Burpee Box Jump 6 Shoulder to Overhead Box Height: 30/24in Barbell: 155/105lb, 70/48kg Level 2: 8:00 AMRAP 2 Wall Walks 4 Burpee Box Jump 6 Shoulder to Overhead...
