Tuesday, 19 January 2021

Conditioning:

As many rounds and reps as possible in 15 minutes of:

16/14 Calories row

12 Alternating pistols

10 GHD Sit-ups

10/8 Calories biked

6 Handstand push-ups

 

For score

 

Strength:

Shoulder Press

4 sets of 4 reps at 80-85% of one rep max

Rest 1:30 between sets

 

For quality

 

 

Post results and experience to comments

Wednesday, 13 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

Skill:

0:30 Wall facing handstand hold

0:30 Rest

10 Scapular push-ups

0:30 Rest

0:30 Hollow hold

0:30 Rest

 

3 Sets

 

Conditioning:

As many rounds and reps as possible in 18 minutes of:

3 Squat snatches (135/93)

6 Bar facing burpees

9 Pull-ups

12 GHD Sit-ups

 

For total score

 

 

Post results and experiences to comments

Monday, 11 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Conditioning:

Partner WOD

30-20-10 rep rounds of:

Overhead squats (95/63)

Toes to bar

Thrusters (95/63)

Chest to bar pull-ups

Assault bike calories

 

For time

 

 

Post results and experiences to comments

Wednesday, 30 December 2020

New PR Bell!! I hope to hear it ring a LOT!!

Come join us at our new temporary home, 6024 S. Sheridan Rd!

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900

Conditioning:

25 Wall-ball shots (25/16)@(10/9’)

15 Power snatches (75/53)

15 Thrusters (75/53)

Rest 3:00

 

3 rounds for time (20:00 cap)

 

Skill work:

Rope climb instruction and practice

 

 

Post results and experience to comments

 

Wednesday, 23 December 2020

ATTENTION APE NATION!! We have a temporary home!! New location is 6024 South Sheridan Road. As soon as negotiations are concluded, the buildout on the new permanent home will begin!! 2021 is going to be an EXCITING year! DO NOT MISS IT!!!  

Conditioning:

As many reps as possible in 10 minutes of:

10 Alternating dumbbell snatches (50/35)

10 Dumbbell box step ups (50/35)* to (24/20″)

…Rest 5 min then…

As many reps as possible in 10 minutes of:

10 Overhead plate stationary lunges (45/35)

10 Sledge swings (10/8)

 

 

For total reps completed

*Use a single DB for box step ups

 

 

Post results and experience to comments

Friday, 11 December 2020

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location.

Coach Jimmy, Coach Sarah, Coach Christa, and Nick Newman will be competing in a same gender partner comp in OKC on Saturday. We will be carpooling from Coach Sarah’s at 0545. If anyone wants to meet and go as the cheer section, we would love to have you! Contact Jimmy or Sarah if you are interested.

Conditioning:

WOD (TBD) at Coach Sarah’s at 1000 today.  Come enjoy a coaching session with Coach Jimmy and Coach Sarah. Contact Coach Sarah if interested. All MP members are invited!!

 

At-home WOD:

50 Alternating pistols

10 Dumbbell hang squat cleans

7 Devil presses

 

3 rounds for time

 

 

Post results and experiences to comments

Saturday, 21 November 2020

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman” (WOD Courtesy of Masters Mania 3 Competition)

21 Push press (95/63)

21 Bar over burpees

21 Box jumps* (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

Rest 5:00 then…

 

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

*Female pairs and 55+ pairs are allowed to step onto box

 

 

Post results and experience to comments

Monday, 16 November 2020

 

Skill:

5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down)

0:30 Rest

10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top)

1:00 Rest

 

4 Sets

 

Conditioning:

3 rounds of:

12 Box overs (24/20″)

6 Snatches (95/63)

…rest 3:00, then…

3 rounds of:

10 Knees-2-elbows

5 Clusters (135/93)

…rest 3:00, then…

3 rounds of:

8 Burpees-over-bar

4 Deadlift (315/203)

 

For time

 

 

 

Post results and experiences to comments

Monday, 26 October 2020

Skill:

10 Parallette Shootthroughs

1:00 Rest

7 Parallette Push-ups

1:00 Rest

 

3 Sets

 

Conditioning:

Fitness Challenge WOD

21-15-9 Rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

2:00 Rest

 

21-15-9 Rep rounds of:

Calories rowed

Burpees

 

For total time

 

 

Post results and experiences to comments

Friday, 23 October 2020

Sprint:

MPCF Board WOD

Row 500m

 

For Time

Compare to Wednesday, 19 February 2020

Conditioning:

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

2 Bar muscle-ups

6 Handstand push-ups

8 Hollow rocks

300m Run

 

For score

(run is worth 1 point per 25m)

 

 

Post results and experiences to comments

Wednesday, 14 October 2020

Skill:

4 Perfect push-ups with a 4 second negative

1:00 Rest

5 Sets

 

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

 

Strength:

Deadlift

4 @ 80%

3 sets for quality

 

 

Post results and experiences to comments

Wednesday, 07 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

0:20 Parallette Tuck Hold

Rest 0:30

10 Wall facing shoulder taps

Rest 0:40

5 Sets

 

Conditioning:

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

0:30 Hollow hold

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

30 Half tacos

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (right arm)

30 V-ups

10 Single arm dumbbell clean and jerk (50/35)

25′ Single arm overhead dumbbell walking lunges (left arm)

0:30 Plank

 

For time

 

 

Post results and experiences to comments

Monday, 05 October 2020

This Friday, Oct 9th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

Skill:

7 Ring rows (straps crossed)

7 Push-ups (focus on hollow position)

Rest 1:30

4 Sets

 

Strength and Conditioning:

10 Power clean & jerk (125/83)

15 Deadlifts (225/153)

Rest 1:30

10 Power clean & jerk (125/83)

15 Deadlifts (225/153)

Rest 5:00

40 Wall-ball shots (25/20)@(10/9′)

10 Front squats* (205/133)

 

For time

*bar must be cleaned from ground, first rep can be squat cleaned

 

 

Post results and experiences to comments

Monday, 31 August 2020

Conditioning:

21-15-9 Rep rounds of

Kettlebell Swings (70/53)

Burpees

 

 

Post results and experiences to comments