Friday, 23 October 2020

Sprint:

MPCF Board WOD

Row 500m

 

For Time

Compare to Wednesday, 19 February 2020

Conditioning:

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

2 Bar muscle-ups

6 Handstand push-ups

8 Hollow rocks

300m Run

 

For score

(run is worth 1 point per 25m)

 

 

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Tuesday, 20 October 2020

Endurance:

20-15-10 calorie rounds of:

Calories ski erg

Calories assault bike

Calories row

…then…

Run 1 mile

…now…

10-15-20 calorie rounds of:

Calories ski erg

Calories assault bike

Calories row

 

For time

(40:00 cap)

 

Accessory:

10 Wall assisted single leg RDLs (5 ea leg)

4 Sets for quality

 

 

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Tuesday, 13 October 2020

Tuesday 0515 class has been canceled until further notice. We are sorry for any inconvenience. If you have questions, please see Coach Jimmy.

Endurance:

2:00 Row

2:00 Rest

5 Rounds for calories

 

Accessory Work:

10 One-armed kettlebell crossovers* (5 on each leg)

3 Sets

*Increase weight each set, as long as proper form is maintained

 

 

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Tuesday, 06 October 2020

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Endurance:

175m Hill Sprint

Rest 3:00

 

4 rounds for total sprint time

 

Conditioning:

Perform 3 rounds of:

20 Burpee box overs (30/24″)

10 D-ball cleans (100/80)

 

For time

(12:00 cap)

Compare to Tuesday, 19 March 2019

 

 

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Tuesday, 29 September 2020

There will be no 0515 class this week. All other classes are normal. We apologize for any inconvenience.

Endurance:

 

Run 200m

Rest 1 min

Run 400m

Rest 2 min

Run 600m

Rest 3 min

Run 800m

Rest 3 min

Run 600m

Rest 2 min

Run 400m

Rest 1 min

Run 200m

 

For total sprint time.  Total sprint time equals total time minus 12 min rest.

 

 

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Tuesday, 22 September 2020

General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers

 

Endurance/Bike Skill Work:

1 Min bike for max calories using only arms

1 Min bike for max calories using only legs

1 Min bike for max calories using arms and legs

Rest 3 min

 

5 rounds for max calories

 

 

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Tuesday, 15 September 2020

Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

Row 3 min for max calories*

Rest 3 min

 

6 rounds for total calories

*goal each 3 min interval is 15% of total calories rowed during the 20 min row on

Tuesday, 11 August 2020

 

 

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Tuesday, 08 September 2020

 

General Warmup:

Run 400m/Row 500m

10 Samsons

10 Army T-pushups

10 Sit-ups

10 Squats

10 Ring rows

Bike 2:00

10m Walking lunges (forward)

10m Walking lunges (backwards)

40m Double kettlebell waiters walk

20m D-ball carry

10 Windmills

10 PVC Passovers

Endurance:

Bike 1:30 for max calories

Rest 1:30*

 

7 rounds for max calories

*During rest period, athlete must perform a low plank for 45 seconds.  The low plank must be performed sometime during the rest, but can be at the beginning or end of the 1:30 total rest

 

 

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Tuesday, 01 September 2020

General Warm-up:

Row 2:00 min

8 spiders

6 pushups

4 squats

Bike 2:00 min

8 spiders

6 pushups

4 squats

Ski 2:00 min

8 spiders

6 pushups

4 squats

Then 200m run

10 PVC passovers

10 PVS windmills

10m Backwards walking lunges

10m Butt-kickers

10m Frankenstein walk

10m Quad pulls

 

Endurance:

3 min row for calories

3 min bike for calories

3 min ski for calories

3 min rest

 

3 rounds for max calories

 

 

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Tuesday, 25 August 2020

General Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Alternating lunges

8 Shoulder press w/ T

then…

Bike 600m

10m Quad pulls

10m Frankenstein walk

10 PVC Windmills

10 PVC Passovers

 

Endurance:

1-mile run

4800m bike*

1-mile run

 

For time

 

 

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Tuesday, 18 August 2020

Endurance:

Max calories biked in 15 seconds

Rest 30 seconds

Max calories rowed in 15 seconds

Rest 1:00

Max calories biked in 30 seconds

Rest 1:00

Max calories rowed in 30 seconds

Rest 2:00

Max calories biked in 45 seconds

Rest 1:30 seconds

Max calories rowed in 45 seconds

Rest 3:00

Max calories biked in 1:00

Rest 2:00

Max calories rowed in 1:00

 

For total calories burned

 

…Rest 5-10 minutes, then…

Conditioning:

Perform rep rounds of:

60-40-20 Double Unders

30-20-10 Sit-ups

…Rest 2:00, then…

Perform rep rounds of:

40-30-20 Meters overhead walking lunges (55/35)

20-15-10 Wall-Ball Push-ups

 

For Time

 

 

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Tuesday, 11 August 2020

Tuesday 0515 class are canceled for this week. Class will be back to normal next week. Sorry for any inconvenience.

General Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

20 min row for total calories

(Athletes please post your total calories as you will need this number for a subsequent WOD)

 

 

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Tuesday, 28 July 2020

Warm-up:

2 rounds:

Run 200m

8 Samsons

8 Hand release push-ups

8 Sit-ups

8 Pause squats (3 seconds)

8 Ring rows

8 Shoulder press w/ T’s

then…

2 rounds:

Bike 1:00

10m Frankenstein walk

10m Quad pulls

10 Jumping jacks

 

Endurance:

3 min bike for calories*

3 min rest

7 rounds for total calories

 

*Goal each round is to bike at least 20% of the total calories you biked

on your 20 min bike on Tuesday, 14 July 2020

 

Accessory Work:

2 sets for quality:

Side plank (Accumulate 1 min/side)

30 hollow body alternating elbow to knee touches

 

 

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Monday, 27 July 2020

Strength:

Front Squats

Set 1: 6-4-2 (increasing load)

Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)

 

For score*

*Score is total weight lifted

 

Conditioning:

10 Front squats*

15/12 Cal rowed

Rest 1:30

 

5 Rounds for time

 

*increase weight each round according to the following percentages:

Round 1: 35% of 1-rep front squats

Round 2: 37.5%

Round 3: 40%

Round 4: 42.5%

Round 5: 45%

 

 

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