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

Wednesday, 29 July 2020

Conditioning:

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10 rep rounds of:

Wall ball shots (25/16) @ (9’)

Chest to bar pull-ups

 

For time or reps completed by time cap

(25:00 cap)

 

Post results and experiences to comments

Wednesday, 22 July 2020

 

Conditioning:

EMOM death by*

ODD Minute: 5 Ground-to-overhead (95/63)

EVEN Minute: 5 Burpees-over -bar

*Add 1-rep until athlete cannot complete reps in the minute

 

For example…

Minute 1: 5 G2OH

Minute 2: 5 Burpees

Minute 3: 6 G2OH

Minute 4: 6 Burpees

Minute 5: 7 G2OH

Minute 6: 7 Burpees

Follow this pattern until failure.

 

For score*

*Score is total reps completed

 

 

Post results and experiences to comments

Saturday, 18 July 2020

Conditioning:

400m Run

3 Rope climbs (15′)

15 Snatch (115/73)

400m Run

2 Rope climbs

12 Snatch

400m Run

1 Rope climb

9 Snatch

 

For Time

 

Core Accessory Work:

10 Hollow Rocks

10 V-ups

10 Tuck-ups

10 Sec hollow hold

1 min rest

 

5 Rounds for quality of work

 

 

Post results and experiences to comments

Friday, 17 July 2020

Strength and Conditioning:

1200m Bike

7 Strict handstand push-ups

5 Front squats* (80% of 1-rep clean)

 

5 Rounds for time

 

*Bar must be cleaned from the floor

 

 

Post results and experience to comments

Tuesday, 14 July 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T

then…

2 rounds:

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

Endurance:

As many calories as possible on assault bike in 20 minutes*

*Please post/record your total calories as we will use this number for a subsequent WOD.

 

 

Post results and experiences to comments

Friday, 10 July 2020

 

General Warm-up:

Run 400m

10 Spiders

12 T-push-ups

14 Sit-ups

14 Squats

12 Shoulder press w/T’s

10 Ring rows

Row 2:00

10m Goblet lunges

10 Kettlebell swings

20m KB waiter walk (each arm)

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Deadlifts (95/63)

10 Overhead Squats (45/33)

8 Deadlifts (125/83)

8 Overhead Squats (75/53)

6 Deadlifts (155/103)

6 Overhead Squats (115/73)

4 Deadlifts (185/123)

4 Overhead Squats (125/83)

3 Deadlifts (225/153)

3 Overhead Squats (135/93)

 

Rest 5-7 min after specific warm-up.  Then…

 

“Rogue Invitational 2020 Event 6”

21 Deadlifts (275/185)

21 Overhead squats (155/105)

15 Deadlifts

15 Overhead squats

9 Deadlifts

9 Overhead squats

 

For time*

*Athletes may have two bars. 10 min time cap

 

 

Post results and experiences to comments

Monday, 06 July 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 front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up with Clean

5 Squat cleans (45/33)

4 @ (75/53)

4 @ (95/63)

3 @ (125/83)

3 @ (155/103)

2 @ (185/123)

 

Strength & Conditioning:

“Two-Faced”

 

10 to 1 rep rounds of:

Front squats (185/123)

Bar-facing burpees

 

Rest 5 minutes, then

 

1 to 10 rep rounds of:

Strict handstand push-ups

Box jumps (30/24)

 

For time

 

 

Post results and experiences to comments

Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

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

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

Post results and experiences to comments

WOD’s courtesy of Battle at the Base 2020 competition

Monday, 29 June 2020

General Warm-up:

2 rounds* of:

Bike 1:00

6 Spiders

6 Push-ups

Row 1:00

8 Sit-ups

8 Squats

Ski 1:00

6 Ring rows

6 SP w/T’s

Run 200m

*On round 2, increase the intensity of the bike, row, ski, and run.

 

Specific Warm-up:

5 Front squats (45/33)

5 HPC

5 Thrusters

4 Front squats (95/63)

4 HPC

4 Thrusters

3 Front squats (135/93)

3 HPC

3 Thrusters

 

 Strength & Conditioning:

21-15-9 rep rounds of:

Front squats (135/93)

Push-ups

…then…

15-9-6 rep rounds of:

Hang power cleans (135/93)

Box jumps (30/24″)

…then…

9-6-3 rep rounds of:

Thrusters (135/93)

Bar-facing burpees

 

For time

 

 

Post results and experiences to comments

Tuesday, 23 June 2020

Endurance:

Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m

 

For time

Compare to Tuesday, 25 June 2019

 

Strength/Skill:

Every minute on the minute, for 7:00, perform:

1 Strict pull-up, adding 1 pull-up each minute*

 

For total reps

*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.

 

rest 3:00, then…

Every minute on the minute, for 7:00, perform:

3 Sit-up, adding 3 sit-ups each minute*

 

 

Post results and experiences to comments