Friday, 22 January 2021

Congratulations to team “Whey Too Old” at KO in the OK! Ape Strong!

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

Conditioning:

As many rounds and reps as possible in 20min of:

500m Row

60 Single-unders

30 Alternating dumbbell snatches (50/35)

30 Double-unders

15 Burpees

 

For total score, each round worth 145 points

(Row is worth 1 point every 50m for a total of 10 points)

 

Core Work:

15 V-ups

15 Tuck crunches

0:20 Hollow hold

0:20 Arch hold

 

5 Sets*, rest 1:00 between sets

*Try to go unbroken on each set, while maintaining good form

 

 

Post results and experience to comments

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

Monday, 21 December 2020

APE NATION!! We have a temporary home!! Starting Tuesday, 22 December, classes will resume! 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!!!

 

AT-Home WOD:

1:00 Squats

1:00 Burpees

1:00 Sit-ups

1:00 Alternating jump lunges

1:00 Low plank hold

1:00 Rest

 

3 rounds for total reps completed

 

 

Post results and experience to comments

Monday, 14 December 2020

Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very soon! We will continue to train!

Congratulations to all competitors who competed in OKC at Masters Mania 3 this weekend.  And thank you for all the support from the MP family!  Ape Strong!

Conditioning:

At-home WOD:

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, 18 May 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.

 

 

Post results and experience to comments

Saturday, 12 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:

At-home WOD:

21-15-9 rep rounds of:

Dumbbell push press

Burpees over dumbbell

…Rest 2:00 then…

40 Dumbbell single arm front squats

30 Dumbbell snatches

400m Run

…Rest 2:00 then…

21 Push-ups

18 Alternating pistols

15 Dumbbell bent over rows (per arm)

12 V-ups

 

For total time

 

 

Post results and experiences to comments

Monday, 07 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.

Conditioning:

At-home WOD:

Perform 1 minute of work at each*:

Single arm dumbbell thrusters**

Single arm dumbbell hang snatches

Jumping lunges

Single arm dumbbell hang clean and jerk

Lateral hops over dumbbell

 

3 rounds for total reps

*1:00 rest between rounds

**For each single arm movement, athlete may choose to use either arm and alternate as they see fit

 

 

Post results and experiences to commetns

Saturday, 28 November 2020

At-Home Conditioning WOD:

21-15-9 rep rounds of:

Dumbbell squat cleans to overhead

Burpees

…Rest 2:00 then…

21-15-9 rep rounds of:

Dumbbell goblet alternating lunges

V-ups

…Rest 2:00 then…

21-15-9 rep rounds of:

Alternating dumbbell snatches

Chair dips

 

For Time

 

 

Post results and experience to comments

Monday, 23 November 2020

Conditioning:

MPCF Daily Fitness Challenge

30/24 Calories bike

2:00 Rest

20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

400m Run

2:00 Rest

20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

30/24 Calories row

 

For total time

 

…Rest 5 min, then…

Skill:

Max low plank hold for time

 

 

Post results and experience to comments

Friday, 13 November 2020

Conditioning:

MPCF Fitness Challenge WOD

20 Burpees

20 Sit-ups

20 Squats

20/16 Calories rowed

80 Single-unders

 

4 rounds for time

(20:00 cap)

 

Strength:

Find a 3-rep max hang power clean

 

 

Post results and experience to comments

Wednesday, 04 November 2020

2013 Flashback!

Skill:

4 Strict Pull-up + 5 sec hold with chin over bar

1:00 Rest

 

5 Sets

 

Conditioning:

Every minute on the minute:

Minute 1: 10 Toes to bar

Minute 2: 8 D-Ball cleans (100/80)

Minute 3: 6 Double dumbbell box step overs (50/35)@(20″)

Minute 4: 4 Perfect push-ups

Minute 5: 2 Strict handstand push-ups

Minute 6: Rest

 

3 Rounds

 

 

Post results and experiences to comments

Monday, 12 October 2020

Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!

 

Skill:

5 Sets:

4 Negative pull-ups w/ 4 sec count down

Rest 2:00

 

Conditioning:

MPCF Board WOD

“Running Burpees”

Run 200m

40 Burpees*

Run 400m

30 Burpees

Run 600m

20 Burpees

Run 800m

10 Burpees

 

For Time

*all burpees to a 6” target

Compare to Tuesday, 20 May 2014

 

 

Post results and experiences 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

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

Tuesday, 18 August 2020

Endurance:

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

 

…Rest 5-10 minutes, then…

Conditioning:

Perform rep rounds of:

60-40-20 Double Unders

30-20-10 Sit-ups

…Rest 2:00, then…

Perform rep rounds of:

40-30-20 Meters overhead walking lunges (55/35)

20-15-10 Wall-Ball Push-ups

 

For Time

 

 

Post results and experiences to comments