Monday, 10 December 2018

 

Skill:

Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Or, if caught up:

Overhead Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps with good quality

 

Conditioning:

Perform 3 rounds of:

30m Burpee Broad Jumps

30m Backward Walking Lunges

30 Sit-ups

 

For Time

 

Post max reps, max load, time, and experiences to comments

Wednesday, 21 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

100m Run

10 Power Snatches (95/63)

20 Wall-Ball Shots (25/16) @ (10/9′)

100 Double Unders

20 Leg Tucks

10 Thrusters (95/63)

100m Run

 

For Time

 

Strength:

Front Squats

1-Rep Max

Compare to Friday, 01 June 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time, max load, and experiences to comments

Friday, 16 November 2018

No Friday night class this week. Sorry for any inconvenience. All other classes normal.

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 30 October 2018

 

Skill Work:

300m Bike Sprint

30 second Hollow Hold

Rest 1:00

 

6 rounds for time

 

Conditioning:

30 Double Unders

10 Dumbbell Push-ups (50/35)

10 Leg Tucks*

10 Dumbbell Box Step Overs (50/35) @ (24/20″)

 

4 round for time

*Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

 

Mobility:

Twisted Monkey – 1:00/side

Reclined Spinal Twist – 1:00/side

Shoelace Pose – 1:00/leg

Pigeon – 1:00/side

 

Post times and experiences to comments

Wednesday, 17 October 2018

 

Strength:

Deadlift

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

(15:00 cap)

 

Conditioning:

Every Minute On the Minute perform:

10 Double Unders

1 Power Clean (155/103)*

1 Front Squat*

 

For score*

(10:00 cap)

*Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ

Score is total number of Cleans and Front Squats

 

…Rest 5 minutes, then…

Run 400m

8 Burpees-over-bar

Run 300m

12 Burpees-over-bar

Run 200m

16 Burpees-over-bar

 

For Time

Compare to Monday, 19 October 2015

 

Mobility:

Couch Stretch – 2:00 per side

Overhead with External Bias – 2:00 per side

Hip Capsule – 2:00 per side

 

 

Post max load, score, time, and experiences to comments

Monday, 08 October 2018

Happy Columbus Day!

 

Conditioning 1:

Columbus Row, 3-person team

2100m

For Time

 

Conditioning 2:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

50 second Low Plank

Rest 1 minute

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

Post time and experiences to comments

Saturday, 06 October 2018

Old school from October 2014!

 

Conditioning:

Complete as many rounds as possible in 6 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 3 minutes

Complete as many rounds as possible in 5 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 3 minutes

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

Compare to Saturday, 29 November 2016

 

Strength:

Deadlift

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps at 80%

 

Mobility:

Side Split – 1:00/leg

Overhead Tissue Smash – 1:30/side

Saddle Sit – 2:00

Spine Smash – 2:00

 

 

Post load and reps, score, and experiences to comments

Tuesday, 02 October 2018

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times, loads, and experiences to comments

Tuesday, 18 September 2018

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Conditioning:

15 Handstand Push-ups

30 Toes-2-Bar

45 Wall-Ball Shots (25/16) @ (10/9′)

30 Toe-2-Bar

15 Handstand Push-ups

 

For Time

Compare to Tuesday, 31 July 2018

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Side Straddle – 1:00/side

Middle Straddle – 1:30

Elevated Cat Stretch – 1:30

 

 

Post calories, time, and experiences to comments

Friday, 07 September 2018

Friday night class is cancelled this week. Sorry for any inconvenience.

 

Conditioning:

Perform as many reps as possible in 12 minutes of:

6 Kettlebell Swings (72/53)

8 Toes-2-Bar

10 Calories Rowed

24 Single Unders

 

For Score

 

Strength:

Front Squat

5-5-5-5-5

5-Rep Max

 

Mobility:

Posterior Chain Floss – 1:30/side

T-Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

 

 

Post score, max load, and experiences to comments

Tuesday, 14 August 2018

 

Sprints:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

Metcon:

60-30-15 rep rounds of:

Double Unders

Sit-ups

…Rest 1:00, then…

40-20-10 rep rounds of:

Meters overhead walking lunges (55/35)

Wall-Ball Push-ups

 

For Time

 

Flexibility/Mobility:

Half Straddle – 1:30/side

Middle Straddle – 1:30

Twisted Monkey – 1:30/side

Olympic Wall Squat – 1:30

 

 

Post calories, time, and experiences to comments

Tuesday, 31 July 2018

 

Sprints:

15/12 Calorie Biked

Rest 1:30

25/20 Calorie Biked

Rest 3:00

35/28 Calorie Biked

Rest 3:00

25/20 Calorie Biked

Rest 1:30

15/12 Calorie Biked

 

For Total Sprint Time

*Go hard when on the bike

 

Conditioning:

15 Handstand Push-ups

30 Toes-2-Bar

45 Wall-Ball Shots (25/16) @ (10/9′)

30 Toe-2-Bar

15 Handstand Push-ups

 

For Time

 

Flexibility/Mobility:

Couch Stretch – 1:00/side

Side Straddle – 1:00/side

Middle Straddle – 1:30

Elevated Cat Stretch – 1:30

 

 

Post times and experiences to comments

Friday, 27 July 2018

 

Strength:

Every 90 seconds, for 6 rounds, perform one set of:

Front Squats

4 @75%

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

30 Double Unders

30ft One-arm Dumbbell Overhead Lunges, Left (50/35)*

30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*

 

For Score

*Each 5ft section is one rep. Advancement and scoring is to Games standards.

 

Flexibility:

Quad Smash – 1:30/leg

Calf Smash – 1:30/leg

Twisted Cross – 1:30/side

Shoulder Fold – 1:30/side

 

 

Post load, score, and experiences to comments

Wednesday, 25 July 2018

Strength:

Shoulder Press

3-rep max

(12:00 cap)

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Thursday, 02 June 2011

 

Flexibility:

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

Posterior Chain Floss – 1:30/side

 

 

Post max load, time, and experiences to comments