by MTCF | Sep 28, 2025 | Uncategorized
Strength: Every 2:30 x 4 Sets 5 Deadlifts @ 70% WOD: “Gravity’s Grip” 3 Sets 3:00 AMRAP :30 Max Toes to Bar 30/22 Calorie Echo -Max Strict Pull-Ups Rest 2:00 b/t sets Score = Toes to Bar + Max Strict Pull-Ups Level 2: 3 Sets 3:00 AMRAP :30 Max Alt Toes to Bar 25/18...
by MTCF | Sep 26, 2025 | Uncategorized
WOD: “Long Haul” 3 Rounds for Time, With a Partner 200 Double Unders 1:00 Synchro Plank Hold 6 Rope Climbs 1:00 Synchro Plank Hold 800m Run 40 Synchro Abmat Sit-Ups
by MTCF | Sep 25, 2025 | Uncategorized
Strength Bench Press Every 2:30 minutes x 4 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: Max Reps @ 80% % of 1RM Bench Press WOD: “Chasing’ That Neon Rainbow” RX: 3 Rounds for Time 25/20 Push-Ups 25 Wall Balls Wall Balls: 20/14lb, 9/6kg,...
by MTCF | Sep 24, 2025 | Uncategorized
Skill Progression: Handstand Walks Every 90 seconds x 6 Sets 15–25ft (4.5-7.5m) Handstand Walk Or the following progressions: Handstand Walk to Wall Wall-Facing Shoulder Weight Shifts Box Pike Handstand Weight Shifts Wall Facing Handstand Shoulder Taps WOD: “Somewhere...
by MTCF | Sep 23, 2025 | Uncategorized
WOD: “Burning’ it Down” Every 3:00 x 10 Sets 16/13 Calorie Row 8 Dumbbell Thrusters 8 Lateral Burpees over Dumbbells Alternate Directions Each Set Dumbbells: 2 x 50/35lb, 22.5/15kg Level 2: Every 3:00 x 10 Sets 14/11 Calorie Row 8 Dumbbell Thrusters 8 Lateral Burpees...
by MTCF | Sep 22, 2025 | Uncategorized
WOD: “Amarillo by Morning” Clean Complex + High Box Jumps 20:00 EMOM minute 1: Clean Complex minute 2: 5 High Box Jumps Clean Complex = Deadlift + Hang Power Clean+ Power Clean *Starting @ 60% of Power Clean and increasing to a heavy for the day Box Jumps: Choice on...
by MTCF | Sep 21, 2025 | Uncategorized
Strength: Overhead Squat Every 90 seconds x 8 Sets 1 Rep @ 70%+ of 1RM Snatch WOD: “Helanasty” RX: 3 Rounds for Time: 21 Alternating Dumbbell Snatch 400m Run 12 Overhead Squats Dumbbell: 50/35lb (22/15kg) Barbell: 115/75 lb (52/34kg) Level 2: 3 Rounds for Time: 21...
by MTCF | Sep 19, 2025 | Uncategorized
WOD: “Welcome to the Jungle” RX: 3 Rounds For Time, with a Partner 80 Wall Balls 60 Pull-Ups 400m Farmers Carry Farmers Carry = 2 x 53/35lb, 24/16kg Wall Ball: 20/14lb, 9/6kg, 10/9ft Level 2: 60 Wall Balls 40 Pull-Ups 400m Farmers Carry Farmers Carry = 2 x 53/35lb,...
by MTCF | Sep 18, 2025 | Uncategorized
Strength: Deadlift 8-6-6-4 Every 3:00 x 4 Sets minute 1: 8 Reps @ 65% minute 2: 6 Reps @ 70% minute 3: 6 Reps @ 75% minute 4: 4 Reps @ 80% % of 1RM Deadlift WOD: “Bodies” RX: 8:00 AMRAP 2-4-6-8… Deadlifts 1-2-3-4.. Wall Walk Complex Barbell: 275/185lb, 125/84kg...
by MTCF | Sep 17, 2025 | Uncategorized
WOD: “Breakage” RX: 4 Sets, Each for Max Distance 6:00 AMRAP 800m Run – Max Meter Row in Remaining Time Rest 3:00 between sets – Level 2: As prescribed – Level 1: 4 Sets, Each for Max Distance 6:00 AMRAP 600m Run – Max Meter Row in Remaining...
