Saturday, 19 September 2020

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 21 September 2019

 

 

Post results and experience to comments

Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

Post results and experiences to comments

Thursday, 17 September 2020

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 16 September 2020

Conditioning:

10-20-30-40-50

Cal Row

20-18-16-14-12

Burpee box jump overs (24/20)

 

Skill Work:

Grip endurance:

100′ Heavy farmers carry

50′ Pinch grip double plate carry

 

2 sets for quality, rest as needed

 

 

Post results and experiences to comments

Tuesday, 15 September 2020

Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

Row 3 min for max calories*

Rest 3 min

 

6 rounds for total calories

*goal each 3 min interval is 15% of total calories rowed during the 20 min row on

Tuesday, 11 August 2020

 

 

Post results and experiences to comments

Monday, 14 September 2020

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Friday, 13 September 2019

 

 

Post time and experiences to comments

Saturday, 12 September 2020

Strength & Conditioning:

7 Handstand push-ups

3 Squat cleans*

Rest 1:30

 

10 rounds for time

*start at 45% 1RM clean, increase load each round by 5% of your 1RM

 

 

Post results and experiences to comments

Friday, 11 September 2020

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Post results and experiences to comments

Thursday, 10 September 2020

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

Post results and experiences to comments

Tuesday, 08 September 2020

 

General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers

Endurance:

Bike 1:30 for max calories

Rest 1:30*

 

7 rounds for max calories

*During rest period, athlete must perform a low plank for 45 seconds.  The low plank must be performed sometime during the rest, but can be at the beginning or end of the 1:30 total rest

 

 

Post results and experiences to comments

Monday, 07 September 2020

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.

 

Conditioning:

Partner WOD

200m Sandbag drag* (70/50)

1000m Run

…then…

5 rounds of:

40 Wall-ball Sit-up throws (14/12/10) @ 5m

30 Burpees

20 Alternating DB Clean  (75/50)

100m Partner relay sprint*

…then…

200m Sandbag drag* (70/50)

1000m Run

 

For time

*Instructions:

  • Sandbag: 100m done with athlete facing forward, 100m done with athlete facing backwards. Order is athlete’s choice
  • Relay: one partner sprints 50m down and back, tags the other, who then sprints 50m down and back

 

 

Post results and experiences to comments

Saturday, 05 September 2020

Conditioning:

”Three Blind Mice”

3-person Team WOD, equal work required

30 Thrusters (95/63)

30 Pull-ups

30 Clean and jerk (135/93)

30 Toes to bar

30 Box overs (30″)

30 Dumbbell hang power clean (2, 50s/35s)

30 Handstand push-ups

30 Dumbbell front squats (2, 50s/35s)

30 Calories Row/Bike*

 

2 Rounds for time

 

*each team must do each machine once, order is team’s choice

 

 

Post results and experiences to comments

Friday, 04 September 2020

Conditioning:

15/12 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Wednesday, 19 June 2019

 

 

Post results and experience to comments