by MTCF | Sep 16, 2025 | Uncategorized
Strength: Back Squat 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 Back Squat WOD: “Schism” 12:00 EMOM minute 1: 10 Toes to Bar + Max Reverse Lunges minute 2: 15/11 Calorie Echo Bike minute 3: 12...
by MTCF | Sep 15, 2025 | Uncategorized
Strength: Push 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 Push Press Goal of 5+ Reps on the Max Set of 80% WOD: “Eye of the Tiger” 15:00 AMRAP 5 Strict Pull-Ups 10 Push-Ups 15 American...
by MTCF | Sep 14, 2025 | Uncategorized
Strength: Power Clean Every 90 sec x 3 Sets 3 TnG Power Cleans @ 70% Every 90 sec x 3 Sets 2 TnG Power Cleans @ 75-80% Every 90 seconds x 3 Sets 1 Power Clean @ 85%+ WOD: “Enter Sandman” For Time: 500/450m Row 15 Power Cleans 30 Box Jump Overs 15 Power Cleans 500/450m...
by MTCF | Sep 12, 2025 | Uncategorized
WOD: “Runaway Bunny” 20:00 AMRAP, With a Partner 18 Shuttle Runs 12 Dual Dumbbell Power Cleans 6 Burpee Bar Complex *Work to be split as desired by partners Burpee Bar Complex = Burpee Pull-Up + Bar Muscle-Up Shuttle Run: 25/25ft (7.5/7.5m) Dumbbells: 50/35lb,...
by MTCF | Sep 11, 2025 | Uncategorized
Strength: Power Snatch Complex: Every 90 sec x 8 Sets Snatch Pull + Hang Power Snatch + Power Snatch Start @ 60% of Snatch and Build to heavy for the day WOD: “Hop on Pop” 10:00 AMRAP 2 Wall Walks 6 Hang Power Snatch 10 Box Jumps Wall Walk: 10in Barbell: 95/65lb,...
by MTCF | Sep 10, 2025 | Uncategorized
WOD: “9/11 Memorial Workout” RX: For Time: Buy-In: 2001m Row Then 9 Rounds of: 11 Toes-to-Bar 11 Deadlifts 11 Wall Balls Barbell: 110/70 lb (50/32 kg) Wall Ball: 20/14lb, (9/6kg), 10/9ft Level 2: For Time: Buy-In: 2001m Row Then 9 Rounds of: 11 Alternating Toes-to-Bar...
by MTCF | Sep 9, 2025 | Uncategorized
Strength: Bench Press: Every 3:00 x 4 Sets 5 Reps @ 80% of 1RM WOD: “Go, Dog, Go!” For Calories: 5 Sets 1:00 AMRAP 10 Burpees – Max Calorie Bike 1:00 Rest Level 2: For Calories: 5 Sets 1:00 AMRAP 8 Burpees – Max Calorie Bike 1:00 Rest — Level 1: For...
by MTCF | Sep 8, 2025 | Uncategorized
Strength: Power Clean and Push Jerk Complex: Every 2:00 x 5 Sets Clean Pull + Power Clean + Push Jerk Start @ 60% of Clean and Jerk and Build to heavy for the day. WOD: “Strength and Honor” For Time: 3:00 AMRAP/1:00 Rest 400m Run -Max Clean & Jerks in remaining...
by MTCF | Sep 7, 2025 | Uncategorized
Strength: Back Squat: Every 3:00 x 4 Sets 5 Reps @ 80% of 1RM WOD: “If You Give a Mouse a Pull-Up” 16:00 EMOM minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups minute 2: 50 Double Unders minute 3: Max Dual Dumbbell Step-Ups minute 4: Rest...
by MTCF | Sep 5, 2025 | Uncategorized
WOD: “Purple Rain” For Time, With a Partner 25 Box Get-Overs 50 Hang Power Cleans 100 Wall Balls 50 Hang Power Cleans 25 Box Get-Overs *Split Work as desired to complete the workout Box: 40in Box Barbell: 135/95lb, 61/43kg Wall Ball: 20/14lb, 9/6kg,...
