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)

 

 

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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

 

 

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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*

 

 

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Saturday, 20 June 2020

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)*

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

Compare to Monday, 07 October 2019

*Each athlete uses only one bar. Increase load as needed.

 

 

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Friday, 19 July 2020

Conditioning:

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

5 Handstand push-ups

10 Wall-ball cleans (20/14)

15 Abmat sit-ups

200m Run

 

For score

 

Strength:

Snatch

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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Monday, 15 June 2020

Conditioning:

21-15-9 rep rounds of:

Deadlifts (225/153)

Bar-facing burpees

Handstand push-ups

Rest 5:00, then…

3 rounds of:

5 Strict pull-ups

7 Clean & Jerks (135/93)

Rest 5:00, then…

400m Run

40/30 Calories biked

 

For time

 

 

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Friday, 05 June 2020

Conditioning:

20/17 Calories Biked*

16 High-Low’s*

12 Kettlebell Swings (72/53)

8 Power Snatches (95/63)

4 Strict pull-ups

 

5 rounds for time

*Males bike 20 calories, females bike 17.

High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

 

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Friday, 29 May 2020

Saturday classes will resume at MP at 0900 starting tomorrow!

Endurance and conditioning:

200/160 Calories rowed

Every minute on the minute, stop and perform 6 alternating DB snatches (53/35)

 

For time

Masters 55+ (45/30)

 

Royal Huddleston Burpee Challenge:

Day 118

 

 

Post time and experiences to comments

Wednesday, 27 May 2020

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds† for score

†One minute rest between rounds.

Compare to Monday, 22 April 2019

 

Strength:

Clean to Front Squat*

5 reps at 65%

3 reps at 75%

Max reps at 85%

 

For score at 85%

*Only do 1 clean each set. if you receive it in the full squat, you can count it as your first rep of that set.

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

Royal Huddleston Burpee Challenge:

Day 116

 

 

Post results and experiences to comments

Tuesday, 12 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.

 

Conditioning:

1 minute max calories biked or rowed*

Rest 2 minutes

 

7 rounds for total calories

*If no bike or rower is available, run 300m/rest 2 minutes for total sprint time.

 

Royal Huddleston Burpee Challenge:

Day 100

 

 

Post results and experiences to comments

Monday, 04 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.

 

Conditioning:

Run 1 mile

20 One-arm DB overhead squats (50/35)

40 v-ups

20 One-arm DB overhead squats

Run 1 mile

 

For time

 

Royal Huddleston Burpee Challenge:

Day 92

 

 

Post results and experiences to comments

Tuesday, 14 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:

Bike or row 20 minutes*

For max calories*

*Every 2 minutes, get off and perform (15/10) push-ups. If you do not have a bike or rower, run 3 miles and stop every 2 minutes and perform the push-ups.

 

Skill:

Handstand holds*

30 second hold, 1 minute rest

 

5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding

 

Royal Huddleston Burpee Challenge:

Day 72

 

 

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Tuesday, 07 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.

 

Endurance:

7 rounds for total calories

Bike or row for 2-minutes

Rest 2-minutes*

 

Or…

 

Run 400m

Rest 2-minutes*

For total sprint time

(total time – 12:00 of rest)

 

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

 

Royal Huddleston Burpee Challenge:

Day 65

 

 

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Wednesday, 18 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 added to the daily post. As of now, the plan will be to gather at the Memorial track on Saturday mornings for a group WOD for those interested. Please check the website for more information.

At Home WOD:

“Squatting Blackjack”

20 Sit-ups* / 1 Squat

19 Sit-ups / 2 Squats

18 Sit-ups / 3 Squats

17 Sit-ups / 4 Squats

…and so on until

1 Sit-up / 20 Squats

 

For Time

*unanchored

Compare to Tuesday, 15 January 2013

 

General Warm-up:

Run 400/Row 500

10m Spiders

10 Army T push-ups

10 Sit-ups

10 Squats

10 Shoulder press w/T’s

…then…

Ski erg 300m

10 Wall-ball shots

20 Shoulder touches

40 Jump rope

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

7 Snatches (45/33)

7 Overhead squats

7 Cleans

5 Snatches (75/53)

5 Overhead squats

5 Cleans

3 Snatches (95/63)

3 Overhead squats

3 Cleans

2 Snatch (115/73)

2 Overhead squats

2 Clean

 

Conditioning:

20 Wall-ball shots (25/16) @ (10/9′)

10 Power snatches*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Clean and Jerks*

1000m Bike

20 Wall-ball shots (25/16) @ (10/9′)

10 Overhead squats*

400m Row

20 Wall-ball shots (25/16) @ (10/9′)

10 Hang power cleans*

 

2 rounds for time

*Perform all lifts at the same load, (115/75)

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

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