Friday, 19 July 2019

 

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:

Deadlifts

4-4-4-4 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility

Half Straddle

Hip Capsule

Saddle Sit

 

 

Post results and experiences to comments

Wednesday, 10 July 2019

 

Conditioning:

Complete as many rounds and reps as possible in 3 minutes of:

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 3 minutes of:

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Pick any lift and do:

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility

10 Skin-the-Cats

Hip Capsule

 

 

Post results and experiences to comments

Tuesday, 09 July 2019

 

Core work:

Partner assisted plank holds

45 second weighted plank hold (45/35)

15 second transition

 

8 rounds

Partners alternate rounds. Use the transition time to remove weight, switch places, and then place weight on other partner.

 

Endurance:

Bike 600m

Rest 1:00

Bike 1000m

Rest 2:00

Bike 2100m

Rest 3:00

Bike 4200m

 

For time

 

 

Post results and experiences to comments

Wednesday, 26 June 2019

 

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Shoulder press

 

rest 2:00, then…

Conditioning:

Complete as many rounds and reps as possible in 15:00 of:

250m Row

20 Squats

15 Sit-ups

10 Push-ups

5 Pull-ups

 

For score

 

rest 4:00, then…

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Front squat

 

Mobility:

Couch stretch

Reclined spinal twist

Pike stretch

Overhead distraction

 

 

Post results and experiences to comments

Wednesday, 19 June 2019

 

Conditioning:

15 Calories Rowed

12 Sit-up Slammers (12/8)

9 Back Squats (95/63)*

6 Behind-the-neck Shoulder Press (95/63)

3 Overhead Squats (95/63)

 

3 rounds for time

(10:00 cap)

*Must clean from floor, and place on back.

 

Strength:

Overhead Squat

1-rep max

Compare to Wednesday, 30 May 2018

 

 

Post results and experiences to comments

Wednesday, 12 June 2019

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12/10 Calories Rowed

8 Gorilla Rows (53/35)

6 Toes-2-Bar

26 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 25 June 2018

 

Flexibility/Mobility:

Spine Smash

Reclined Spinal Twist

Hamstring Floss

 

 

Post score, max load, and experiences to comments

Wednesday, 05 June 2019

 

Conditioning:

Partner WOD

Complete as many rounds and reps as possible in 7 minutes of:

100m Sprint

7 Power Snatches (95/63)

5 T-Push ups

10/8 Calories Rowed

7 Shoulder Press (95/63)

 

For Score

(run is 1 rep per 25m)

 

Strength:

Snatch

1-rep max

Compare to Friday, 06 July 2018

 

Flexibility/Mobility:

Spine Smash

Anterior Compartment Smash

Quad Smash

Glute Smash

 

 

Post results and experiences to comments

Wednesday, 22 May 2019

 

Conditioning:

Partner WOD

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

2 Strict Chest-2-Bar Pull-ups*

4 Handstand Push-ups

6 Kettlebell Swings (72/53)

8 Front Squats (95/63)

10/8 Calories Biked

 

For Score

*Alternate exercises

 

Strength:

Thruster

1-rep max

Compare to Monday, 09 July 2018

 

Flexibility/Mobility:

Couch Stretch

Supine Shoulder Stretch

Olympic Wall Squat

Sink Mobilization

 

Royal Huddleston Burpee Challenge:

Day 109

 

 

Post results and experiences to comments

Tuesday, 14 May 2019

Reminder, no 0630 class Tuesday.

 

Conditioning:

12/10 Calories biked

25 Double unders

5 Burpees

Rest 1:00

 

5 rounds for time

 

Strength:

Back squats

5 reps @ 65%

5 reps @ 70%

5 reps @ 75%

5 reps @ 80%

 

For quality

 

 

Post results and experiences to comments

Wednesday, 08 May 2019

 

Conditioning:

MPCF Board WOD

“Crippler”

400m Walking Lunges

 

For Time

Compare to Tuesday, 16 December 2014

 

Flexibility/Mobility:

Saddle Stretch

Quad Smash

Overhead with External Rotation Bias

Hip Capsule

 

Royal Huddleston Burpee Challenge:

Day 95

 

 

Post results and experiences to comments

Monday, 06 May 2019

 

Conditioning:

MPCF Board WOD

“Baseline”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

 

For Time

Compare to Monday, 11 August 2014

 

Strength:

Shoulder Press

7-7-7

 

For max load

 

Royal Huddleston Burpee Challenge:

Day 93

 

 

Post results and experiences to comments

Friday, 26 April 2019

Celebrating some classic rock from 1988 with one of our MP Members, Ron Sage, 2nd from left.

 

Conditioning:

3 rounds of:

20 Double Unders

3 Clean and Jerks (185/123)

6 Sit-ups Slammers (20/14)

12 Barbell Push-ups*

Rest 1:00†

 

…Run 800m and rest for a total of 9 minutes, then…

3 rounds of:

12 Barbell Push-ups*

6 Sit-ups Slammers

3 Clean and Jerks

20 Double Unders

Rest 1:00†

 

For Time

*Burpees-over-bar can be substituted

†Rest between rounds, but not after the 3rd round.

 

Royal Huddleston Burpee Challenge:

Day 83

 

 

Post results and experiences to comments

Wednesday, 24 April 2019

Flashback 2012!

 

Strength & Conditioning:

MPCF Board WOD

“Grace”

30 Clean and Jerks* (135/93)

For time

 

*Clean to OH any how is authorized. Must pass through the front rack position.

Compare to Tuesday, 18 April 2017

 

Skill:

Pick a few skills from Athletic Skill Sheets and work on them

 

Flexibility:

Right leg straddle

Left leg straddle

Middle straddle

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post results and experiences to comments

 

Tuesday, 23 April 2019

NEW Gear! Place orders now!!

 

CFE:

30 seconds max calories biked

30 seconds hollow hold

Rest 1:00

30 seconds max calories rowed

30 seconds low plank hold

Rest 1:00

 

3 rounds for total calories

 

Conditioning:

Partner WOD

Complete as many rounds as possible in 15-minutes of:

150m Run

12 GHD Sit-ups

9 Kettlebell Swings (70/45)

6 Front Squats (135/93)

3 Strict Handstand Push-ups

 

For score

Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.

Compare to Saturday, 25 July 2015

 

Flexibility/yoga poses:

Thread the Needle

Twisted Monkey

Pigeon

 

Royal Huddleston Burpee Challenge:

Day 80

 

 

Post results and experiences to comments