Friday, 10 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 1000 maintaining social distancing. Text Coach Jimmy for specifics and directions if you plan to attend.

We will be meeting Saturday at the HZ parking lot at 1000 for a group WOD maintaining social distancing.

 

Conditioning:

Run 1 mile

…then…

4 round of:

20 V-ups

20 Tuck crunches

20 seconds hollow hold

20 seconds Superman hold

…then…

Run 1 mile

 

For time

 

Royal Huddleston Burpee Challenge:

Day 68

 

 

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Saturday, 04 April 2020

Happy birthday to Coach Sarah!!

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 Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

Buy-in:

100m Wall-ball shot throws (20/14)*

…then…

2 rounds of:

600m Run

20 Alternating DB goblet lunges (50/35)

400m Run

30 Burpees

200m Run

40 ft Crab crawl (feet first)

100m Run

50 Box overs (20″)*

…then…

Sell-out:

50 Down-ups*

 

For time

*Wall-ball throws are a full squat with a high throw, slightly forward. No more than 15’ at a time. Where the ball lands, you throw the next. Letting the ball roll forward is a no-rep.

Get over the box however.

Start in a push-up position, lower to plank, raise back to push-up position.

 

Royal Huddleston Burpee Challenge:

Day 62

 

 

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Friday, 03 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 are meeting for a group WOD, maintaining “social distancing”, at 1400. Text Coach Jimmy if you are interested in joining.

We will be meeting Saturday in the HZ parking lot at 0900 for a group WOD, maintaining “social distancing”.

 

Conditioning:

10 Russian push-ups*

10 Alternating pistols

10 Burpees

600m Bike

20 Toes through rings

20 Sandbag clean throws (70/40#)

20 Ring dips

600m Bike

30 Deadlifts (185/125)

30 Shoulder touches

30 Weighted box step ups (50/35#) (24/20″)

600m Bike

40 Plate thrusters (45/35)

40 Double-unders

40 Russian twists (10/8)

600m Bike

 

2 rounds for time

Russian push-ups are performed by starting in low plank position, rock forward into the bottom of pu , perform pu, lower back down and rock back onto elbows. That is 1 rep.

 

Royal Huddleston Burpee Challenge:

Day 61

 

 

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Wednesday, 01 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.

 

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 59

 

 

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Friday, 27 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.

 

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000. (Checking today to see if park is closed. If it is, we will meet in the HZ parking lot.)

 

Conditioning:

“No equipment needed”

Run 600m and rest in 4-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 20/15 Push-ups

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Hollow hold

…then…

Run 800m and rest in 5-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 12 burpees

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Plank hold

…then…

Run 600 for time

 

For completion*

Note any minutes not completed

 

Royal Huddleston Burpee Challenge:

Day 54

 

 

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Wednesday, 25 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.

 

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1445,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 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Conditioning:

“Flynn Gone Bad”

Complete as many reps in 1:00 at each station of:

Rope climbs – 15′

Alternating DB stationary lunges (50/35)

Handstand push-ups

Barbell movements*

Box overs (20″)

 

5 rounds for score

Rest 1:00 between rounds

 

Sell-out:

30 burpees

For time

 

*Barbell movements all @ (95/63):

Round 1: Thrusters

Round 2: Sumo-deadlift High-pull

Round 3: Squat cleans

Round 4: Power snatches

Round 5: Hang power cleans

 

 

Royal Huddleston Burpee Challenge:

Day 52

 

 

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Tuesday, 24 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 to do the 5k. 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.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Endurance:

Run 5k

For time

Compare to Saturday, 07 September 2019

 

Core work:

Post run

Low plank EMOM

Start at 10 sec plank hold, then rest 50 sec

Then each minute, add 10 sec to each plank hold and reduce rest by 10 sec

After completing the 60 sec plank hold, work your way back down, meaning at each minute you would now decrease the plank hold by 10 sec and increase rest by 10 sec.

 

Royal Huddleston Burpee Challenge:

Day 51

 

 

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Saturday, 21 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.

We will be meeting at LaFortune Stadium at 0900 for the WOD. Come join!

 

Complete 2 rounds of the AMRAP*

…then…

Run 400m

…then…

Complete 2 rounds of the AMRAP

…then…

50 yards Burpee broad jumps

50 yards walking lunges

…then…

Complete 2 rounds of the AMRAP

…then…

Run 1 trip around the stadium

 

For score

*Complete as many reps as possible at each station in 1 minute, 30 seconds to rotate

AMRAP

Wall-ball tosses (20/14) over the goal post

Abmat sit-ups

Box jumps (24/20″)

Alternating DB snatches (50/35)

Sandbag Zercher carry (yards)

 

Royal Huddleston Burpee Challenge:

Day 48

 

 

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Friday, 20 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.

 

We will be meeting at LaFortune Stadium at noon on Friday for a group WOD. If you would like to join, come on!

 

AT Home WOD:

40-30-20-10

Grasshoppers

Sit-ups

Burpees

Squats

Run*

 

For time

*Run any distance you have available 200-400m at the end of each round if able.

 

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 Lunges

10 KB swings

Bike 15/12 Calories

10 One-leg Kettlebell Deadlift Crossover (light)

50 Jump rope

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Every 90 seconds, perform 1 rep, increasing load each round* of:

Deadlift

 

For max load

*If 1-rep max is ≥ (315/215), increase (40/20) for the first 5 rounds but then increase by (20/10) until failure is reached.

If 1-rep max is ≤(314/214), increase (20/10) each round until finished.

 

Royal Huddleston Burpee Challenge:

Day 47

 

 

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Tuesday, 17 March 2020

 

Endurance:

Every 12-minutes, for 36-minutes perform 2 rounds* of:

30/24 Calories biked

20 Burpee box jump overs (24/20″)

30/24 Calories rowed

 

For score

*If not completed with the second round at the tun of 12:00, stop and start over for the next 12:00. If you complete the second round of the last set before time, start a third round.

 

Mobility:

Spine smash

Couch stretch

Sink stretch

 

Royal Huddleston Burpee Challenge:

Day 44

 

 

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Saturday, 14 March 2020

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 30 minutes of:

2 rounds of “Cindy”*

2 rounds of “DT”*

Run 400m*

 

For score

*Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1 round of DT. Then A runs 200m, then B runs 200m

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats = 1 round

“DT” = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder-to-overhead (all at 155/103) = 1 round

Run = 16 reps (1 rep per 25m)

 

Royal Huddleston Burpee Challenge:

Day 41

 

 

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Friday, 13 March 2020

 

Conditioning:

30′ Handstand walk

20/18 Calories biked

60′ D-ball high carry (100/80)

10 Alternating dumbbell snatches (75/50)

 

5 rounds for time

Compare to Wednesday, 07 August 2019

 

Flexibility:

Half straddle

Middle straddle

Pike

Butterfly

 

Royal Huddleston Burpee Challenge:

Day 40

 

 

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Tuesday, 10 March 2020

0630 class Monday and Wednesday is canceled this week. All other classes are normal.

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Bike 7,200m*

Rest 5 minutes

Bike 3,600m*

Rest 5 minutes

Bike 1,200m*

 

For total sprint time

*Max effort at each distance

 

Royal Huddleston Burpee Challenge:

Day 37

 

 

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Saturday, 07 March 2020

MP members, please enter through the small side door to stay out of the way of the HZ Kids Triathlon.

 

“Kobe”

Buy in: 81 calorie row or bike*

Then 5 rounds:

8 Cleans (135/93)

18 Burpees

24 Deadlifts (135/93)

60 Squats

Then…

Cash-out: 81 calorie row/bike

 

For time

*Athlete chooses either bike or row for buy-in, then must do the opposite for cash-out.

 

This WOD is dedicated to Kobe Bryant, who was killed January 26, 2020 when the helicopter he was traveling in crashed in the hills above Calabasas, CA.  Adam Silver, NBA Commissioner said Kobe was “one of the greatest players in the history of our game”. Kobe had a very impressive 20-year career with the Lakers. His accomplishments on and off the court are too vast to mention here. Find a complete profile at: Kobe Bryant. Along with Kobe, his daughter Gianna (13), her teammates Alyssa Altobelli (13) and Payton Chester (13); their parents John and Keri Altobelli and Sarah Chester; an assistant coach Christina Mauser; and the pilot, Ara Zobayan were also killed in the crash.

 

Royal Huddleston Burpee Challenge:

Day 34

 

 

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