Tuesday, 16 July 2019

 

Endurance:

Run 1 mile

rest 2:00

Row 250m

rest 2:00

Run 800m

rest 1:00

Row 500m

rest 1:00

Run 400m

rest 1:00

Row 1000m

rest 2:00

Run 200m

rest 2:00

Row 2000m

 

For time

 

 

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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

 

 

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Tuesday, 02 July 2019

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Hero Week

“Griff”

800m Run

400m Run (backwards)

800m Run

400m Run (backwards)

 

For time

 

 

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Friday, 28 June 2019

 

Conditioning:

3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)

 

For time

 

…rest 5 minutes, then…

Strength:

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

Overhead squats (95/63)

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

GHD Sit-ups

 

For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…

 

 

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Tuesday, 25 June 2019

Congratulations to Burris and Kristen Smith on tying the knot!! We are so happy for two of MP’s own starting this new adventure!! See you in two weeks!

 

Endurance:

Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m

 

For time

 

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*

 

For total reps

*1 on minute 3, 2 on minute 6, 3 on minute 9, and so on. On last minute, 7, perform max reps. Advanced athletes start at 9.

 

 

 

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Tuesday, 18 June 2019

 

Endurance:

Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For time

 

Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)

 

For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.

 

 

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Tuesday, 11 June 2019

 

Endurance:

“Luck of the drawl”

Max calories biked or rowed in 30 minutes

 

For score

*Everyone will draw out of the hat to see whether they will bike or row.

 

Mobility:

Saddle sit

Half straddle/both sides

Middle straddle

Reclined spinal twist

 

 

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Tuesday, 04 June 2019

 

Endurance:

Partner up, and perform 10 rounds of:

30 seconds bike

15 seconds transition/switch

30 seconds handstand hold

 

For total calories

Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.

 

Metabolic Conditioning:

30 seconds work, 15 seconds rest of:

Pull-ups

D-ball High Carry* (100/80)

Ring dips*

Alternating pistols

Rest 1:00 between rounds

 

5 rounds for score*

*D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.

 

Royal Huddleston Burpee Challenge:

Day 122

Happy birthday Mr. Burpee*!!

*If he was alive. 😉

 

 

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Friday, 31 May 2019

 

Sprint Work:

Bike 600m (ALL OUT)

Rest 90 seconds

 

3 rounds for total sprint time

 

Conditioning:

“Long Road”

Run 200m

15 GHD Sit-ups

20 Hand-Release Push-ups

25 Kettlebell Swings (53/35)

30 Double Unders

 

4 rounds for time

Compare to Tuesday, 19 June 2018

 

Mobility:

Pick any 3 mobilities from the MWOD posters

Hold each for 2:00

 

 

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Tuesday, 28 May 2019

 

Endurance:

200m Sprint

Rest 1 minute

 

8 rounds for total sprint time

 

Metabolic Conditioning:

Tabata* Triplet

Overhead stationary lunges (55/45)

Rest 1:10

Slammers (12/8)

Rest 1:10

Alternating dumbbell snatches (50/35)

 

For total score

*Tabata is 20 seconds of work/10 seconds of rest, 8 rounds at each station. Complete all 8 rounds of one exercise before moving to the next.

 

 

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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

 

 

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Tuesday, 30 April 2019

No 0630 class on Tuesday. Sorry for any inconvenience.

 

CFE/Conditioning:

Max meters rowed, biked, or combination of in 40-minutes

Solo or Partner

 

For total meters

Compare to Tuesday, 13 November 2018

 

Mobility:

Couch Stretch

Sink Mobilization

Hip Capsule Stretch

 

Royal Huddleston Burpee Challenge:

Day 87

 

 

Post time, skills, 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

 

 

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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

 

 

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