by MTCF | Aug 12, 2025 | Uncategorized
Strength: Power Clean: 10:00 EMOM 1 Rep @ 70%+ % of 1RM Power Clean WOD: “You Can Do It” RX: For Time: 10-1 Bar Facing Burpees 1-10 Power Cleans Barbell: 135/95lb, 61/43kg Level 2: Barbell: 95/65lb, 61/43kg – Level 1: For Time: 10-1 Bar Facing Burpees 1-10 Hang...
by MTCF | Aug 11, 2025 | Uncategorized
Strength: “Push Press” Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 70% % of 1RM Push Press WOD: “The Zohan Special” RX: For Reps 15:00 EMOM minute 1: Double Unders minute 2: Toes to Bar minute 3: Calorie Bike...
by MTCF | Aug 10, 2025 | Uncategorized
Strength: Back Squat Every 2:30 minutes x 4 Sets Set 1: 3 Reps @ 65% Set 2: 3 Reps @ 70% Set 3: 3 Reps @ 75% Set 4: 5 Reps @ 70% % of 1RM Back Squat WOD: “Big Daddy Strength” RX: 10:00 AMRAP 5/4 Strict Pull-Ups 50ft* (15m) Single Kettlebell Front Rack Walking Lunge...
by MTCF | Aug 8, 2025 | Uncategorized
WOD: “Harry and Lloyd” For Rounds + Reps: With a Partner 20:00 AMRAP 30/24* Calorie Row 20 Hang Squat Cleans 20 Lateral Burpees over the Barbell 30 Toes to Bar Barbell: 135/95lb, 61/43kg M/F Teams = 27 Calorie Row Score = rounds...
by MTCF | Aug 7, 2025 | WOD
Strength: Snatch 1RM Every 2:00 x 8 Sets 1 Snatch Building from ~60-65% to a 1RM for the day WOD: “Helena” RX: 3 Rounds for Time 400m Run 12 Bar Muscle-Ups 21 Alternating Dumbbell Snatches Dumbbell: 50/35lb, 22.5/15kg Level 2: 3 Rounds for Time 400m Run 12 Chest to...
by MTCF | Aug 6, 2025 | WOD
WOD: “Mutt Cutts” RX: Every 3:00 x 10 Sets 12/9 Echo Bike 15 Wall Balls 30 Double Unders 3 Wall Walks Wall Ball: 20/14lb, 9/6kg, 10/9ft Score = Average Time / Set Level 2: Every 3:00 x 10 Sets 12/9 Echo Bike 12 Wall Balls 24 Double Unders 2 Wall Walks Wall Ball:...
by MTCF | Aug 5, 2025 | Uncategorized
WOD: “He Must Workout” RX: For Quality Every 4:00 x 5 Sets 4 Sumo Deadlift 8 Strict Press 12 Dual Dumbbell Step-Ups 16 Weighted AMSU Sumo Deadlift: 315/205lb, 143/93kg Strict Press: 95/65lb, 43/30kg Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in Score = Completion....
by MTCF | Aug 4, 2025 | Uncategorized
Gymnastics Test: 0:00 – 2:00 – Max Unbroken Strict Pull-Ups 2:00 – 7:00 – Max Ring Rows *Rx : Body at Parallel to the Floor WOD: “Samsonite… I Was Way Off!” RX: Every 10:00 x 2 Sets 300/250m Row 10 Burpees 20 American Kettlebell Swings 10...
by MTCF | Aug 3, 2025 | WOD
Strength: Clean & Jerk Every 2:00 x 10 Sets 1 Clean and Jerk Starting @ ~60% and increasing to a 1RM for the Day Front Squat: On a 15:00 Clock Establish a 1RM Front Squat Optional Accessories: 4 Sets: For Completion 5/5 Bulgarian Split Squat (Dumbell Loaded)...
by MTCF | Aug 1, 2025 | WOD
WOD: “Disruptive Property” 10 Rounds for Time (Leap Frog with a Partner) 10 Burpee Pull-Ups 15 Dumbbell Bench Press 200m Run Dumbbells: 50/35lb, 22.5/15kg “Breaking up the work doesn’t always make it easier — it just spreads the...
