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

Monday, 04 January 2021

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

Skill:

0:30 Hollow hold

0:30 Rest

0:30 Hollow hold on bar

0:30 Rest

5 sets

 

Conditioning:

Every minute on the minute for 10 minutes:

Odd minutes: 0:30 Pull-ups

Even minutes: 0:30 Double-unders

…Rest 3:00 then…

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

10 Double dumbbell push press (50/35)

12 Double dumbbell front rack lunges (50/35)

14 Abmat butterfly sit-ups

 

For total score

 

 

Post results and experiences to comments

Saturday, 02 January 2021

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

Strength:

Deadlift
Every 2:00 on the minute for 10:00:

5 connected reps

Set 1/2: 65%
Set 3/4: 75%
Set 5: 80%

For quality of lifts

Conditioning:

Every 2:30 for 15 minutes (6 sets):

10 Double dumbbell power cleans (50/35)

12/10 Cal row

25ft Handstand walk

 

 

Post results and experiences to comments

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

 

 

Post results and experience to comments

Wednesday, 04 November 2020

2013 Flashback!

Skill:

4 Strict Pull-up + 5 sec hold with chin over bar

1:00 Rest

 

5 Sets

 

Conditioning:

Every minute on the minute:

Minute 1: 10 Toes to bar

Minute 2: 8 D-Ball cleans (100/80)

Minute 3: 6 Double dumbbell box step overs (50/35)@(20″)

Minute 4: 4 Perfect push-ups

Minute 5: 2 Strict handstand push-ups

Minute 6: Rest

 

3 Rounds

 

 

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Wednesday, 21 October 2020

Skill 1:

3/3 Hollow Rock to Arch (3 ea direction)

1:00 Rest

10 Double Dumbbell Maltese Press*

1:00 Rest

5 Sets

*moderate weight, but each 10 should be done unbroken

FC Skill challenge:

Max reps single-unders

2 Attempts

 

Strength:

EMOM for 15 minutes:

1 Squat clean (70-75% of 1-rep clean)*

 

For quality of movement
* maintain same load throughout all rounds

 

 

Post results and experiences to comments

Saturday, 10 October 2020

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

Skill:

10 Hollow Rocks

10 Arch Raises

20 Arch/hollow swings on bar

1:00 Rest

5 Sets

 

Conditioning:

E3MOM for 21 minutes:

3 Squat snatches (125/83)

5 Burpees over bar

7 Pull-ups

 

 

Post results and experiences to comments

Wednesday, 22 July 2020

 

Conditioning:

EMOM death by*

ODD Minute: 5 Ground-to-overhead (95/63)

EVEN Minute: 5 Burpees-over -bar

*Add 1-rep until athlete cannot complete reps in the minute

 

For example…

Minute 1: 5 G2OH

Minute 2: 5 Burpees

Minute 3: 6 G2OH

Minute 4: 6 Burpees

Minute 5: 7 G2OH

Minute 6: 7 Burpees

Follow this pattern until failure.

 

For score*

*Score is total reps completed

 

 

Post results and experiences to comments

Monday, 13 July 2020

General Warm-up:

Run 400m/Row 500m/Bike 2:00

10 Spiders

12 T push-ups

14 Half tacos

14 Squats

12 Shoulder press w/T’s

10 Ring rows

Run 200m/Row 250m/Bike 1:00

20m Overhead KB waiter walk (each arm)

10 KB swings

10 Burpees

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds Burgener warm-up with PVC

8 Clusters (45/33)

6 Clusters (75/53)

4 Bar facing burpees

4 Clusters (95/63)

3 Bar facing burpees

3 Clusters (115/73)

2 Bar facing burpees

 

Conditioning:

Every 12 minutes, for 3 sets complete*

15-12-9 rep rounds of

Clusters (115/73)**

Bar facing burpees

*8 min cap each set, rest in remaining time until the next 12 min mark.  Each set starts back over at the 15-12-9 rep scheme.

**A cluster is a squat clean into a thruster.  Each cluster starts from the ground.

 

For time on each set.

 

Post results and experiences to comments

Wednesday, 08 July 2020

Conditioning:

E2MOM for 10 Minutes:

Row 12/9 cals

9 Sumo deadlift high pull (75/53)

7 Front squats (75/53)

5 Kettlebell swings (72/53)

 

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Clean

Start at 25-30% 1RM clean

 

Post results and experiences to comments

Friday, 26 June 2020

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Snatch

Start at 25-30% 1RM snatch

 

Post max successful load

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

200m Run

40-ft DB Overhead walking lunges – right arm (50/35)

20 GHD sit-ups

40-ft DB Overhead walking lunges – left arm (50/35)

 

For score*

*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.

One round is worth 36 pts

 

 

Post results and experiences to comments

Monday, 01 June 2020

Conditioning:

Partner WOD

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

20′ Handstand walk (40′ Bear crawl)

5 Chest-2-bar

5 Burpees

5 Goblet squats (72/53)

 

For score*

*Partners alternate rounds. Each round is worth 19 points (1 pt for every 5′ of HS walk or ever 10′ bear crawl).

 

Strength:

Deadlift

Every 90 seconds perform 4 connected reps*

 

Work to a heavy load

*Start at 25% of 1-rep max.

If 1RM is less than 320, increase by 20# after the first 5 sets, and then increase by 10# until failure.

If 1RM is more than 320, increase by 40# after the first 5 sets, and then increase by 20# until failure.

 

 

Post results and experiences to comments

Saturday, 23 May 2020

ATTENTION ALL!! With great joy, the Health Zone will be re-opening Tuesday, 26 May!!!! MP will be opening as well! We will have to maintain our social distancing, and some other guidelines, but we will be WOD’n again!! Please check the website daily for more information. Memorial Day we will be meeting for a hero WOD at 1000  Location TBD and will be posted on website  

 

Conditioning:

Complete as many reps in 1 minute at each station of*:

Overhead DB alternating lunges* (50/35)

Low plank hold

Sandbag Zercher squats (70/50)

Burpees

DB swings (50/35)

 

5 rounds for score

*Take 15 seconds to rotate from station to station. Rest 1:30 between rounds

 

Royal Huddleston Burpee Challenge:

Day 110

 

 

Post results and experiences to comments

Wednesday, 25 March 2020

 

ATTENTION ALL!! With great sadness, the Health Zone will be closed Wednesday, 18 March until an unspecified date due to the COVID-19 outbreak. MP will be closed as well, until the HZ re-opens. At home WOD’s will be the daily post. As of now, the plan will be to gather at a designated spot on Saturday mornings for a group WOD for those interested. Some other random times and places may also be posted. Please check the website daily for more information.

 

Wednesday MP is planning on doing a WOD at Coach Sarah’s house at 1445,and after have a firearms education and shooting class. If you are interested, contact Coach Jimmy for specifics.

Thursday we will meet at Coach Sarah’s house for MP Iron Club at 1500. Contact Coach Jimmy if you plan to attend.

Friday MP will meet in the parking lot at the Health Zone at 1000 to WOD.

Saturday MP will be meeting for a WOD at Veterans Park 305 S. Birch, Jenks at 1000.

 

Conditioning:

“Flynn Gone Bad”

Complete as many reps in 1:00 at each station of:

Rope climbs – 15′

Alternating DB stationary lunges (50/35)

Handstand push-ups

Barbell movements*

Box overs (20″)

 

5 rounds for score

Rest 1:00 between rounds

 

Sell-out:

30 burpees

For time

 

*Barbell movements all @ (95/63):

Round 1: Thrusters

Round 2: Sumo-deadlift High-pull

Round 3: Squat cleans

Round 4: Power snatches

Round 5: Hang power cleans

 

 

Royal Huddleston Burpee Challenge:

Day 52

 

 

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