Tuesday, 17 October 2017

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post choice, time, skills worked, and experiences to comments

Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

Post times and experiences to comments

Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post times and experiences to comments

Tuesday, 26 September 2017

Skill:

1000m Row at 80-85% 500m PR

For time and pace quality

 

Conditioning:

“Christine”

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

 

3 Rounds For Time

Compare to Monday, 21 July 2014

 

Flexibility/Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

Post times and experiences to comments

Tuesday, 19 September 2017

Skill:

500m Row at 90% PR pace*

Rest 3:00

500m Row*

Rest 3:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“WOD 3” (running version)

Run 200m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Run 200m

 

For Time

Similar  to Monday, 27 February 2017

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post row times, time, and experiences to comments

Tuesday, 12 September 2017

 

Skill:

500m Row at 90% PR pace*

Rest 4:00

400m Row*

Rest 2:00

300m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Strength:

Snatch

2 @ 50%

2 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

 

For Quality

These are not touch and go. These are set, #1, drop, reset, #2

 

Skill:

Open Gym

Use the remainder of class to pick one or more skills/movements to work on

 

 

Post row time, loads, skills, and experiences to comments

Tuesday, 05 September 2017

Skill:

2000m Row

For Time

 

Strength & Conditioning:

Complete as many reps as possible in 8 minutes of:

1 Clean to 1 Jerk*

1 Burpee to 1 Pull-up

1 Clean to 2 Jerks

1 Burpee to 2 Pull-ups

1 Clean to 3 Jerks

1 Burpee to 3 Pull-ups

…continue pattern until cap is reached

 

For Score

Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.

 

*Rx Weights:

< 54 (155/103)

> 55 (125/83)

 

Mobility:

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

Banded Olympic Wall Squat – 2:00

Partner assisted Bilateral Shoulder Extension – 1:00

 

 

Post time, score, and experiences to comments

Tuesday, 29 August 2017

Solar Eclipse 2017, at about 50%

 

Skill:

MPCF Board WOD

Row 500m

For Time

 

Conditioning:

“Hammer Time” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Rowed

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Compare to Tuesday, 21 February 2017

 

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times, loads, and experiences to comments

Tuesday, 15 August 2017

 

Conditioning:

Part 1:

3-person team

4500m Row

…or…

3600m Run

 

For Time

 

Part 2:

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

50 Double Unders

10 One-arm Dumbbell Overhead Squats (50/35)

 

For Score

 

Skill:

Pick any Three (3) skills on the “Athletic Skills Sheet

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post time, score, and experiences to comments

Saturday, 12 August 2017

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.

 

Conditioning:

Partner WOD

3 rounds of:

10 Synchro Pull-ups

20 Ring Push-ups

30 Sit-ups Slammers (16/12) @ 2m

 

…then…

2 rounds of:

10 Synchro Kettlebell Swings (97/62)

15/10 Calories Biked*

20 One-arm Dumbbell Overhead Squat (50/35)

 

…then…

1 round of:

50 Alternating Burpees

200 Double Unders

1000m Row

 

For Time

*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.

 

Mobility:

ROMWOD

 

 

Post time and experiences to comments

Tuesday, 11 July 2017

There will not be a 1730 class on Tuesday. Sorry for any inconvenience. All other classes are normal.

Sprints:

100m run

Rest 1:00

200m run

Rest 2:00

300m run

Rest 3:00

600m run

Rest 3:00

300m run

Rest 2:00

200m run

Rest 1:00

100m run

 

 

For Time

Conditioning:

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

5 L-Hang Pull-ups

5 Strict Handstand Push-ups

10 Sit-up Slammers (20/14)

 

For Score

 

Flexibility/Mobility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post time, score, and experiences to comments

Wednesday, 05 July 2017

Great Fourth of July crew at Vertical Limit Fitness!

 

Conditioning:

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

1 Front Squat (135/93)

1 Kettlebell Swings (97/62)

150m Run

2 Front Squats

2 Kettlebell Swings

150m Run

3 Front Squats

3 Kettlebell Swings

150m Run

…so on…

 

For Score

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Snatch

Every 90 seconds, perform 1 rep at following percentages…

20-30-40-50-60-70-75-80-80-85-85-90-90%

 

For Quality

 

Conditioning Sell-out:

Partner up*

400m Row

50 Slammers (12/8) @ 2m

60 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post score, loads, time, and experiences to comments

Tuesday, 27 June 2017

Skill:

Row 250m, All Out

Rest 4 minutes, then…

2000m Row at 80% All out pace

 

For quality and pace control

 

Conditioning:

300m Run

30 Sit-ups

15 Overhead Squats (95/63)

20 Chest-2-Bar Pull-ups

10 Shoulder Press (95/63)

25 Calories Biked

10 One-arm Kettlebell Lunges (53/35)

20 Box Overs (30/24″)

15 Push Press (95/63)

30 Bar-Over-Burpees

300m Run (backward)

 

For Time

 

Flexibility/Mobility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Seated Shoulder Flexion – 2:00

Lying Hip Capsule – 1:30/side

 

 

Post row time, time, and experiences to comments

Friday, 16 June 2017

Conditioning:

Partner WOD

15-minute AMRAP of:

Max Calories Rowed

…rest 2 minutes, then*…

10-minute AMRAP of:

50 Pull-ups

100 Sit-ups

50 Push-ups

100 Squats

…rest 2 minutes, then…

5-minute AMRAP of:

Max Calories Biked

 

For Score

*If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.

 

Strength:

Option 1:

Make up a missed 1-rep max

Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean

Or…

Option 2:

Pick any lift and perform:

5 reps @ 65% 1RM

5 reps @ 75%

4 reps @ 80%

3 reps @ 85%

2 reps @ 90%

 

Flexibility/Mobility:

Shoulder Fold – 1:30/side

Twisted Cross – 1:30/side

Saddle Pose – 2:00

Pike stretch – 2:00

 

 

Post score, lift, load, and experiences to comments