Monday, 20 January 2020

Flashback to 2014!

 

Conditioning:

Complete as many rounds and reps as possible in 25-minutes of:

10 Toes-2-Bar

20 Calories biked

30-ft Handstand Walking*

20 Alternating Pistols

10 Plate push-ups*

 

For Score

*Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.

 

Mobility:

Saddle sit

Twisted cross

Spine smash

Overhead distraction

 

 

Post results and experiences to comments

Friday, 17 January 2020

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Wednesday, 25 July 2018

 

Or…

MPCF Board WOD

5K Row

 

For time

Compare to Friday, 18 December 2015

 

Or…

15K Bike

 

For time

 

Or…

5K Ski Erg

 

For time

 

 

Post results and experiences to comments

Wednesday, 15 January 2020

 

Strength & Conditioning:

With a repeating clock, every 75 seconds perform 1 repetition of:

Snatch, start at 20-25% 1-RM, adding (10/5) each round until failure

…then, using the failed load, continue with:

Clean, adding (10/5) each round until failure

…then, using the failed load, continue with:

Deadlift, adding (10/5) each round until failure*

 

For max load at each lift and total weight lifted

*There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load. If your deadlift is over (400/300), go up by (20/10) for several rounds at first; and then return to (10/5) as you get 5-7 rounds from hitting max load.

 

 

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Monday, 13 January 2020

Strong work team for performing all 6 WOD’s in under 6 hours!

Not sure if Congratulations of admittance to the insanity ward is in order?! 🙂

Strength & Conditioning:

10-9-8-7-6-5-4-3-2-1 Front Squats*

10-20-30-40-50-60-70-80-90-100 Double Unders

 

For Quality and Time

*Perform 10 FSQ/10 DU’s. Now 9 FSQ/20 DU’s… and so on. Squat cleaning first rep is allowed.

Weights at each rep count:

10 & 9: 50-55% 1RM clean

8 & 7: 60-65%

6 & 5: 70-75%

4 & 3: 80-85%

2 & 1: 90+%

 

Mobility:

Quad smash

Reclined spinal twist

Couch stretch

Calf smash

 

 

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Saturday, 11 January 2020

Reminder: If you are planning to stay the whole time, it will be completed around 1400-1430. If you plan to just WOD at the normal class time, that will be just fine. 🙂

 

KO at MP 6-person Team competition

(WOD’s courtesy of KO in the OK)

We will be perform the “Scaled Division” WOD’s

There will be a 30-45 minute rest period between each WOD.

WOD 1: (18:00 cap)

“Meet you in the middle”

 

WOD 2: (10:00 cap)

“Clusters and Team Tri”

 

WOD 3: (15:00 cap)

“Deceiving Synchronized Skills”

 

WOD 4: (17:00 cap)

“What a Drag” (variation do to lack of equipment)*

60-48-36 Pull-ups

100-100-100 Double Unders

60′ Wheelbarrow

*The other team members will perform the row as prescribed

 

WOD 5: (15:00 cap)

“Synchronized DT”

 

WOD 6: (14:00 cap)

Silver Scaled Final

 

 

Post results and experiences to comments

 

Tuesday, 07 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

As many calories as possible in 35-minutes of:

Bike, Rower, and Ski Erg*

 

For score

*Every 5 minutes, athletes MUST change apparatus. Equipment dependent, Ski erg must be used at least once. You will have 1 minute to switch/rest after each 5 minutes of work. Rest is included in the 35-minute total.

 

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post results and experiences to comments

Monday, 06 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

 

General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 Sit-ups

7 Squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Walking Lunges

40m D-ball high carry

Bike 15/12 Calories

 

Specific Warm-up:

2 cycles of Burgener Clean warm-up

7 HPC (45/33)*

8 Lunges

7 S2OH

 

5 HPC (65/43)

6 Lunges

5 S2OH

 

3 HPC (85/53)

4 Lunges

3 S2OH

 

2 HPC (95/63)

2 Lunges

2 S2OH

 

*Warn-up weights shown are for an Rx load athlete. Adjust as needed.

 

Strength & Conditioning:

Every minute on the minute for 15-minutes, perform†:

5 Hang power cleans*

6 Alternating front rack lunges

7 Shoulder-2-overhead**

 

For successful completion each minute and max additional reps**

†At the start of each minute, perform one round only, then rest the remainder of the minute. Continue this through the 15 minutes. After every 5 minutes, increase the load ONLY IF you were successful each of the 5 previous rounds. If you missed one, you have to stay at the same load, and then you can increase the load after the next 5 minute mark. On the last round, **perform max additional reps of S2OH with the remainder of the minute.

*Weights:

Minutes 0-5: Rx (75/53), 55+ (65/43)

Minutes 5-10: Rx (95/63), 55+ (75/53)

Minutes 11-15: Rx (115/73), 55+ (95/63)

 

 

Mobility:

Sink mobilization

Spine smash

Couch stretch

 

 

Post results and experiences to comments

Friday, 27 December 2019

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Push press @ (45/33)*

7 @ (75/53)

5 @ (105/73)

3 @ (125/83)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.

 

Conditioning:

“Jack”

Complete as many rounds and reps as possible in 20 minutes of:

10 Push press (125/85)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

Flexibility:

Right Straddle

Left Straddle

Center Straddle

Supine Shoulder Extension

 

 

Post results and experiences to comments

Tuesday, 24 December 2019

Class schedule for the rest of the week is:

Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

Conditioning:

Partner WOD

“Twas the night”

Perform 3 rounds of:

16 Partner plank push-ups*

14 Bar-facing-burpees

12 Power snatches (115/73)

 

…rest 4:00, then…

4-6-8-10-12 rep rounds of:

Power Cleans (135/93)

Handstand Push-ups

 

…rest 4:00, then…

2 rounds of:

50 Wall-ball shots (20/14) @ (10/9′)

40 Sit-ups

30 Ring dips

20 Front squats (185/123)

10 Devil presses (50/35)

 

For time

All exercises are equal work. Only one person working at a time.

*Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.

 

 

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Monday, 23 December 2019

Class schedule for this week is:

Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 600m

Rest 3:00

Run 600m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Specific warm-up:

10 PVC passovers

10 PVC OHS

5 OHS @ (25%)

5 Pull-ups

4 OHS @ (50%)

4 Pull-ups

3 OHS @ (65%)

3 Pull-ups

2 OHS (75%)

 

Strength & Skill:

For quality:

3 Overhead squats (75% 1RM)

5 Strict pull-ups

 

7 rounds

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

Post results and experiences to comments

Friday, 20 December 2019

 

Endurance:*

Every minute on the minute, add 1 calorie until failure of:

Bike

…then once failure is reached, rest 2 minutes and perform:

Max sit-ups in 1:00

…rest 1 minute, and then perform:

Every minute on the minute add 2 calories until failure of:

Row

 

For total calories on each apparatus

*If you performed last Friday’s WOD, perform the opposite that you did then. For example, If you biked first last week, row first this week.

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

Post results and experiences to comments

Wednesday, 18 December 2019

 

General warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Conditioning:

Row 500m

15 Clusters (95/63)*

10 Burpees-over-Bar

 

5 rounds for time

*Load should be 40-50% 1-RM thruster

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

Post results and experiences to comments

Friday, 13 December 2019

 

Endurance:

Every minute on the minute, add 1 calorie until failure of:

Row

…then once failure is reached, rest 2 minutes and perform:

Max sit-ups in 1:00

…rest 1 minute, and then perform:

Every minute on the minute add 2 calories until failure of:

Bike

 

For total calories on each apparatus

 

Mobility:

Low dragon

Sink mobilization

Overhead distraction

Reclined spinal twist

 

 

Post results and experiences to comments

Saturday, 07 December 2019

 

Conditioning:

3-person team WOD

WOD 1:

“Fran”

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

 

WOD 2:

“Elizabeth”

21-15-9 rep rounds of:

Squat Cleans (135/95)

Ring Dips

 

WOD 3:

“Isabel “

30 Snatches (135/95)

 

WOD 4:

“Diane”

21-15-9 rep rounds

Deadlifts (225/150)

Handstand Push-ups

 

WOD 5:

Heavy “Grace”

30 Clean & Jerk (155/105)

 

WOD 6:

Heavy “Karen”

150 Wall-Ball Shots (25/16) at (10’/9′)

 

For Total Time

Instructions:

Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.

 

 

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