by MTCF | Aug 24, 2025 | Uncategorized
Strength: Power Clean Every 90 seconds @ 10 Sets 2 Clean Pulls 1 Power Clean -rest :15- 1 Power Clean 4 Sets @ 70-80% 3 Sets @ 80+% 3 Sets @ 85% WOD: “River Rapids” For Time: 3 Rounds 25/20 Calorie Row 20 American Kettlebell Swings 15/10 Ring Dips Kettlebell: 53/35lb,...
by MTCF | Aug 22, 2025 | Uncategorized
WOD: “Partners In Crime” Partner Workout – For Time 1000m Row Partner holds Dual Kettlebell Front Rack 60 Deadlifts Partner holds Forearm Plank 30 Wall Walks Partner holds Handstand Hold 20 Burpee Bar Muscle-Ups 1000m Row Partner holds Dual Kettlebell Front Rack...
by MTCF | Aug 21, 2025 | Uncategorized
WOD: “Tauros” RX/Comp For Time: 5 Sets: 24 Wall Balls 18 Hops Over PVC 12 Dual Dumbbell Bench Press Rest: 1:00 between sets Wall Ball: (20/14lb, 9/6kg to 10/9ft) Hops of PVC: (24/20in) Dumbbells: (2 x 50/35lb, 22.5/15kg) Level 2: 20 Wall Balls (20/14lb, 9/6kg to...
by MTCF | Aug 20, 2025 | Uncategorized
Strength: Power Snatch Every 90 seconds x 10 Sets 2 Snatch Pulls 1 Power Snatch -rest :15- 1 Power Snatch 4 Sets @ 70-80% 3 Sets @ 80+% 3 Sets @ 85% % is Based on 1RM Power Snatch WOD: “Salt Burn” 10:00 AMRAP 5 Strict Handstand Push-Ups 5 Power Snatch 25 Double Unders...
by MTCF | Aug 19, 2025 | Uncategorized
WOD: “Running Through the Middle” RX: 8 Sets for Time 200m Run 10 Toes to Bar 200m Run 2/1 Rope Climb Rest: 1:00 between sets Rope Climb: 15ft (4.5m) Level 2: 200m Run + 10 Alternating Toes to Bar + 200m Run + 1 Rope Climb (15/10ft) Level 1: 150m Run + 10 Kipping Knee...
by MTCF | Aug 18, 2025 | Uncategorized
WOD: “Hulking Out” 18:00 EMOM (6 Sets) Minute 1: Back Squat (based on % of 1RM Back Squat) Minute 2: 2 Power Cleans + 5 Push Press @ ~70%+ of Push Press 1RM Minute 3: Rest *Back Squat Loading Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 70% Set 3: 5 Reps @ 75% Set 4: 3 Reps @...
by MTCF | Aug 17, 2025 | Uncategorized
Gymnastics Strict Strength: Every 3:00 x 5 Sets – Unbroken Set of Strict Pull-Ups @ 50% of Unbroken Set + 8-10 Ring Rows @ challenging unbroken position WOD: “Into the Fire” Every 3:00 x 4 Sets, Alternating Stations Station 1: 15/11 Calorie Echo Bike or 18/14...
by MTCF | Aug 15, 2025 | Uncategorized
WOD: “Grown Ups” For Time 5 Rounds as 3 Person Team, Waterfall Workout 15 Thrusters 30 Abmat Sit-Ups 15 Box Jump Overs 10 Burpee Pull-Ups Burpee Pull-Ups: Bar just out of Reach Barbell: 95/65lb, 43/30kg Box Height:...
by MTCF | Aug 14, 2025 | Uncategorized
Strength: Deadlift Every 2:30 x 4 sets: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% #4: 5 reps @ 70% % of 1RM Deadlift WOD: “Uncut Grind” Every 5:00 x 3 Sets 2 Rounds 15 American Kettlebell Swings 12 Renegade Rows 9/7 Strict Ring Dip Dumbbells: 50/35lb,...
by MTCF | Aug 13, 2025 | Uncategorized
WOD: “Billy’s Big Day” RX: 5 Sets: For Time 400m Run 30 Air Squats 400/350m Row Rest 1:00 b/t sets Score = Total Running Time Level 2: As prescribed Level 1: 5 Sets: For Time 300m Run 20 Air Squats 300/250 Row Rest 1:00 b/t sets Competitor: Wear a 20/14lb,...
