Tuesday, 19 January 2021

Conditioning:

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

16/14 Calories row

12 Alternating pistols

10 GHD Sit-ups

10/8 Calories biked

6 Handstand push-ups

 

For score

 

Strength:

Shoulder Press

4 sets of 4 reps at 80-85% of one rep max

Rest 1:30 between sets

 

For quality

 

 

Post results and experience to comments

Tuesday, 12 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

This Friday is “Bring -a-Friend”! For every first-time person you bring, your name will be entered into a drawing for 5 free cans of Fitaid. And if your friend signs up, you win a free month of tuition!! One month for each friend that signs up for the on-ramp and joins. 

OPEN GYM Thursdays 1200-1330 starting this week!

Gym will be closed this Saturday, 16 January, due to the KO in the OK Competition.  Come support the Ape Nation!

 

Strength:

Hang squat clean

3 @ 70%

3 @ 70%

3 @ 75%

3 @ 75%

For quality of lifts

Conditioning:

Every 2 minutes on the minute, perform the following:

1 – 2:00 Bike

2 – 18 Toes to bar and rest

3 – 2:00 Row

4 – 24 Wall-ball shots and rest (25/16)@(10/9′)

5 – 2:00 Ski erg

6 – 30/20 Push-ups

7 – 2:00 Rest

Every 1 minute on the minute, perform the following:

1 – 1:00 Bike

2 – 9 Toes to bar and rest

3 – 1:00 Row

4 – 12 Wall-ball shots and rest (25/16)@(10/9′)

5 – 1:00 Ski erg

6 – 15/10 Push-ups

 

For quality of work and total calories on machines

 

 

Post results and experiences to comments

Saturday, 09 January 2021

Come join us at our new location: 6024 S. Sheridan Rd  

Conditioning:

15/12 Cal row

10 Bar facing burpees

20 Double-unders

10 Box overs (24/20″)

15/12 Cal bike

2:00 Rest

 

6 Rounds for time (40:00 time cap)

 

 

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Friday, 08 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Conditioning:

Partner WOD, one athlete working at a time:

3 Rounds* of:

Wall-ball volleyball throws

Alternating dumbbell snatches (50/35)

Wall-ball sit-up throws

Ski erg for max calories

Kettlebell swings (53/35)

Row for max calories

Box step ups (20″)

Bike for max calories

2:00 Rest between rounds

 

*On rounds 1 and 3, perform 0:30 work, 0:30 transition.  On round 2 perform 1:00 work, 0:30 transition

 

 

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Tuesday, 05 January 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Endurance:

Row 500m/ski erg 500m*

Bike 1200m

Run 400m

Rest 2:00

 

4 rounds for time

*Athlete will ski on two of the four rounds and row the other two rounds

 

 

Post results and experiences to comments

Tuesday, 29 December 2020

Come join us at our new temporary home, 6024 S. Sheridan Rd!

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900.

Endurance:

2 rounds of:

0:30 Max cal assault bike

1:00 Rest

0:30 Max cal row

1:00 Rest

0:30 Max reps*

1:00 Rest

*Kettlebell swings (53/35) on round 1, push press (95/63) on round 2

…Rest 4:00 then…

2 rounds of:

1:00 Max cal assault bike

2:00 Rest

1:00 Max cal row

2:00 Rest

1:00 Max reps*

2:00 Rest

*Push-ups on round 1, unanchored sit-ups on round 2

 

For score

 

 

Post results and experiences to comments

Tuesday, 15 December 2020

Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very soon! We will continue to train!

 

Conditioning:

At-home WOD:

1:00 Max burpees

1:00 Rest

1:00 Max double-unders or single-unders

1:00 Rest

 

7 Rounds for total reps

 

 

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Tuesday, 08 December 2020

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location.

There will be a group meeting at LaFortune on the north end of the main golf course parking lot today at 1300 to do the 5k. Come join us for a fun time! 

Endurance:

Run a 5k

For time

Compare to Tuesday, 24 March 2020

 

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.

 

 

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Tuesday, 1 December 2020

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location.

At Home Conditioning:

Bike/row 20 minutes, or run 3 miles*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups.

 

Skill:

Handstand holds*

30 second hold, 1 minute rest

 

5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding

 

Compare to Tuesday, 14 April 2020

 

 

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Wednesday, 25 November 2020

Conditioning:

On a 12 minute clock,

100/80 Cal Row

Max freestanding handstand*

 

Total score is row time minus handstand hold time

*If performing freestanding handstand, subtract 100% from row time

*If performing nose and chest to wall handstand progression, subtract 60% of time

*If performing back to wall handstand progression, subtract 50% of time

*If performing toes on box handstand progression, subtract 35% of time

 

Strength:

Front Squat

5 at 80%

3 Sets, rest 2:00 between sets

 

 

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Tuesday, 24 November 2020

Conditioning:

Every minute on the minute, for 20 minutes, perform the following:

Odd minutes: 15/12 Calories biked

Even minutes: 10 GHD Sit-ups

 

For quality of work

 

 

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Tuesday, 17 November 2020

 

Endurance:

Every 10 minutes, for 30 minutes:

30/24 Cal row

30 Alternating dumbbell snatches (50/35)

30/24 Cal bike

 

For total work time

 

 

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Tuesday, 03 November 2020

Endurance:

Row 15/12 calories

25′ Handstand walk

Row 15/12 calories

1:30 Rest

 

7 Rounds for total time

 

 

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Tuesday, 27 October 2020

Endurance:

4:00 Bike

4:00 Row

4:00 Rest

 

3 Rounds for total calories

 

 

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