Friday, 12 June 2020

Choose a MP Board WOD

“JT”

21-15-9 rep rounds of:

Handstand Push-Ups

Ring Dips

Push-ups

 

For Time

Compare to Feb 8 2012

 

OR

 

“Running Burpees”

Run 200m

40 Burpees

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

Compare to Tuesday, 20 May 2014

 

 

Post results and experiences to comments

Wednesday, 20 May 2020

ATTENTION ALL!! With great joy, the Health Zone will be re-opening Tuesday, 26 May!!!! MP will be opening as well! We will have to maintain our social distancing, and some other guidelines, but we will be WOD’n again!! Please check the website daily for more information.

 

At Home Conditioning:

10 V-ups

20 Push-ups

30 Squats

Run 1 mile*

15 V-ups

30 Push-ups

45 Squats

Run 800m

20 V-ups

40 Push-ups

60 Squats

Run 400m

 

For time

*If unable to run, modify each 400m run for 100 double-unders.

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

Post results and experiences to comments

Monday, 18 May 2020

ATTENTION ALL!! With great joy, the Health Zone will be re-opening Tuesday, 26 May!!!! MP will be opening as well! We will have to maintain our social distancing, and some other guidelines, but we will be WOD’n again!! Please check the website daily for more information.

At Home WOD:

Conditioning:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*

V-ups

Push-ups/DB or KB press*

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

Compare to Monday, 23 March 2020

 

Accessory/Mobility:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.

 

Royal Huddleston Burpee Challenge:

Day 106

 

 

Post results and experiences to comments

Friday, 15 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 1000. Make sure you check the website for updates due to weather. If class is canceled, I will post it by 0800.

 

Conditioning:

12 Deadlifts (2-50/35)

42 Overhead stationary lunges (50/35)

2:00 Bike*

15 Deadlifts

30 Overhead stationary lunges

2:00 Bike*

9 Deadlifts

18 Overhead stationary lunges

 

For time

*Row 2:00 or 400m Run if bike is not available

 

Royal Huddleston Burpee Challenge:

Day 103

 

 

Post results and experiences to comments

Tuesday, 05 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Endurance:

Bike or Row Sprints*

1 minutes for max calories

2 minutes rest

 

7 rounds for total calories

*If no bike or rower is available, do 7 rounds of 300m sprint/2 min rest for 7 rds for total sprint time.

 

Royal Huddleston Burpee Challenge:

Day 93

 

 

Post results and experiences to comments

Wednesday, 29 April 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

21-15-9 rep rounds of:

Single arm DB overhead squats (50/35)

Double DB bent over rows (2, 50/35)

Burpee box step ups (20″)

Run 400m at the end of each round

 

For time

 

Royal Huddleston Burpee Challenge:

Day 87

 

 

Post results and experiences to comments

Friday, 24 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

A group will be meeting at Sarah’s gym at 1400 to perform a WOD similar to the posted WOD. Let Coach Jimmy know if you plan on joining!

 

Conditioning:

Buy-in:

50 Calories biked

…then…

10 Handstand push-ups

Run 200m

15 Pull-ups (15 push-ups if PLU not an option)

Run 200m

20 Box jumps (20″)

Run 200m

25 Unanchored sit-ups

Run 200m

 

2 rounds

…then…

Sell-out:

50 burpees

 

For time

 

Royal Huddleston Burpee Challenge:

Day 82

 

 

Post results and experiences to comments

Monday, 20 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

Support Your Local Box WOD 3:

50 DB deadlifts (50’s/35’s)

50 AbMat sit-ups

50 Box step-ups (20/24″)

50 Single-arm DB thrusters (50/35)

 

For time*

*For those in the competition, there is a 20 minute cap.

See Games.com for standards and details

 

Royal Huddleston Burpee Challenge:

Day 78

 

 

Post results and experiences to comments

Friday, 17 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

We will be meeting Friday for a group WOD (not posted) at Coach Sarah’s home gym at 1400 maintaining social distancing. Text Coach Jimmy for specifics and directions if you plan to attend.

We will be meeting Saturday at 1000 for a group WOD maintaining social distancing. Location TBD

 

At Home WOD:

20-15-11-9-7-9-11-15-20 rep rounds of:

Air squats/weighted squats*

V-ups

Burpees

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted.

 

 

Royal Huddleston Burpee Challenge:

Day 75

 

 

Post results and experiences to comments

Monday, 13 April 2020

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. Maintain your social distancing. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Conditioning:

Support Your Local Box WOD 2*

100 Double unders

21 Burpees

75 Double unders

15 Burpees

50 Double unders

9 Burpees

 

For time

*For those registered, there is a 15 minute time cap. Standard burpees: start standing tall, chest and thighs touch ground, jump to full hip and knee extension.

 

Royal Huddleston Burpee Challenge:

Day 71

 

 

Post time and experiences to comments

Monday, 23 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

Tuesday there will be a group meeting at LaFortune on the north end of the golf course parking lot at 1600. Come join us for a fun time! Haha!

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1030, and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1600. Contact Coach Jimmy if you plan to attend.

 

At Home WOD:

Conditioning:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*

V-ups

Push-ups/DB or KB press*

 

For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

 

Accessory/Mobility:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.

 

Royal Huddleston Burpee Challenge:

Day 50

 

 

Post results and experiences to comments

Wednesday, 04 March 2020

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Strength:

10 rounds of:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load. Weight increase should be that the last 3 rounds are tough. With last round being a successful 3-rep max.

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

12/10 Calories biked

10 Weighted box step-ups (20″) (50’s/35’s)

8 GHD Sit-ups

6 Alternating dumbbell clean-to-overhead (50’s/35’s)

 

For score

Compare all to Monday, 01 April 2019

 

Mobility:

Twisted cross

Shoulder fold

Couch stretch

 

Royal Huddleston Burpee Challenge:

Day 31

 

 

Post results and experiences to comments

Wednesday, 19 February 2020

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

 

Specific warm-up:

Row 15 hard slow strokes

rest ~1:00

Row 10 fast strokes

rest ~2:00

Row 15 strokes at desired race pace

rest ~3:00

 

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 both to Tuesday, 02 October 2018

 

 

Flexibility/Mobility:

Right side straddle

Left side straddle

Center straddle

Butterfly

Pike

 

Royal Huddleston Burpee Challenge:

Day 17

 

 

Post times, loads, and experiences to comments

Tuesday, 11 February 2020

 

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Speed and Endurance:

Row 500m

Rest 3:00*

 

5 rounds for total sprint time

*Perform 10 alternating pistols during the rest. Work on position and balance. “Form over speed”.

 

Skill work:

Pick 2-3 skills from the Athletic Skill Sheet

 

Royal Huddleston Burpee Challenge:

Day 9*

*See Day 1 for rules

 

 

Post results and experiences to comments