Monday, 29 June 2020

General Warm-up:

2 rounds* of:

Bike 1:00

6 Spiders

6 Push-ups

Row 1:00

8 Sit-ups

8 Squats

Ski 1:00

6 Ring rows

6 SP w/T’s

Run 200m

*On round 2, increase the intensity of the bike, row, ski, and run.

 

Specific Warm-up:

5 Front squats (45/33)

5 HPC

5 Thrusters

4 Front squats (95/63)

4 HPC

4 Thrusters

3 Front squats (135/93)

3 HPC

3 Thrusters

 

 Strength & Conditioning:

21-15-9 rep rounds of:

Front squats (135/93)

Push-ups

…then…

15-9-6 rep rounds of:

Hang power cleans (135/93)

Box jumps (30/24″)

…then…

9-6-3 rep rounds of:

Thrusters (135/93)

Bar-facing burpees

 

For time

 

 

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Saturday, 20 June 2020

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)*

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

Compare to Monday, 07 October 2019

*Each athlete uses only one bar. Increase load as needed.

 

 

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Monday, 15 June 2020

Conditioning:

21-15-9 rep rounds of:

Deadlifts (225/153)

Bar-facing burpees

Handstand push-ups

Rest 5:00, then…

3 rounds of:

5 Strict pull-ups

7 Clean & Jerks (135/93)

Rest 5:00, then…

400m Run

40/30 Calories biked

 

For time

 

 

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Wednesday, 10 June 2020

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Clean & Jerk (45/33)

5 Clean & Jerk (95/63)

3 Clean & Jerk (135/93)

2 Clean & Jerk (165/113)

1 Clean & Jerk (185/123)

 

Strength and Conditioning:

5 rounds of:

1 Clean & Jerk (185/123)

3 L-sit pull-ups

5 Ring dips

Rest 3:00

50 Burpee box overs (24/20″)

Rest 3:00

3 rounds of:

50 Double unders

15 Hang squat snatch (95/63)

 

For time

(30:00 cap)

 

 

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Friday, 05 June 2020

Conditioning:

20/17 Calories Biked*

16 High-Low’s*

12 Kettlebell Swings (72/53)

8 Power Snatches (95/63)

4 Strict pull-ups

 

5 rounds for time

*Males bike 20 calories, females bike 17.

High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.

 

 

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Tuesday, 26 May 2020

MP is OPEN!!! The gym ban is lifted!! See you all in class! Tuesday classes are: 0515, 0845, 1200, 1730. Starting Wednesday, we return to normal schedule. I have incorporated some new setups and cleaning requirements, which will be discussed at class times. See you soon!!!

 

Conditioning:

10 Pull-ups

15 Box overs (24/20″)

20 Calories rowed

20 Wall-ball shots (20/14) @ (10/9′)

15 Power cleans (135/93)

10 Handstand push-ups

 

3 rounds for time

 

 

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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

 

 

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Friday, 22 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.

 

Conditioning:

“No equipment needed”

Run 600m and rest in 4-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 20/15 Push-ups

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Hollow hold

…then…

Run 800m and rest in 5-minutes

…then…

Every minute on the minute for 12-minutes rotate through the following:

Minutes 1,4,7,10 – 12 burpees

Minutes 2,5,8,11 – 25 ft Handstand walk/50 ft Bear crawl

Minutes 3,6,9,12 – 45 second Plank hold

…then…

Run 600 for time

 

For completion*

Note any minutes not completed

Compare to Friday, 27 March 2020

 

Royal Huddleston Burpee Challenge:

Day 109

 

 

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Wednesday, 20 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.

 

At Home Conditioning:

10 V-ups

20 Push-ups

30 Squats

Run 1 mile*

15 V-ups

30 Push-ups

45 Squats

Run 800m

20 V-ups

40 Push-ups

60 Squats

Run 400m

 

For time

*If unable to run, modify each 400m run for 100 double-unders.

 

Royal Huddleston Burpee Challenge:

Day 107

 

 

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Saturday, 16 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. 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.

We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 1000. Make sure you check the website for updates due to weather. If class is canceled, I will post it by 0800.

 

Conditioning:

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

One-arm DB thrusters (50/35)

Sit-ups

Stationary DB goblet lunges (50/35)

Push-ups

Sandbag shoulder throws (70/50)

Rest 1:00

 

4 rounds for total score

 

Rest 2:00, then…

1800m run for time

 

Royal Huddleston Burpee Challenge:

Day 104

 

 

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Saturday, 09 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. 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.

We will be meeting for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 1000.

 

Conditioning:

200m Sandbag drag (90/70)*

1000m run

…then…

3 rounds of:

30 Half tacos

20 Alternating DB snatches (50/35)

30 Down-ups

20 Wall-ball squat cleans (20/14)

…then…

1000m run

200m Sandbag drag*

 

For time

*Each drag must be done 100m forward, and 100m backwards. Athlete can choose which to do first and which second

 

Royal Huddleston Burpee Challenge:

Day 97

 

 

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Friday, 08 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. 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.

A group will be meeting Friday at Sarah’s gym at 1400 to perform a WOD similar to the posted WOD. Let Coach Jimmy know if you plan on joining!

We will be meeting for a group WOD Saturday in the west parking lot of the Veteran’s Park in Jenks, OK at 1000.

 

Conditioning:

Partner WOD

Buy-in:

Bike 120 calories

…then…

2 rounds

10 Strict Chin-ups

30 Wall-ball shots (20/14) @ (10/9′)

20 Handstand push-ups

40 Box jumps (20″)

…then…

50 Snatches (125/83)

…then…

2 rounds

10 Strict Chin-ups

30 Wall-ball shots

20 Handstand push-ups

40 Box jumps

Sell-out:

1200m sprints*

 

For time

*Split the sprints into 200m intervals.

All exercises are equal work.

At Home solo version: Do half the bike or 800m run, 2 rounds of half the numbers, 50 alternating DB snatches, 2 rounds of half the numbers, 600m run

 

Royal Huddleston Burpee Challenge:

Day 96

 

 

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Wednesday, 06 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. 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.

 

Conditioning:

“Game on”

First…

Run 600m

 

Now complete 3 rounds of:

3 Snatches (125/83)*

6 Box Jumps (37/30″)*

9 Burpees

 

Next perform:

75 Double Unders

 

Followed by 3 rounds of:

12 Toes-2-Bar

15 V-ups

18 Grasshoppers

 

Finally…

Run 600m

 

For Time

Compare to Monday, 09 April 2018

*For at home WOD, modify to 6 Alternating DB snatches (50/35), and modify box height to what you have.

 

Royal Huddleston Burpee Challenge:

Day 94

 

 

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Monday, 04 May 2020

ATTENTION ALL!!  The Health Zone will be closed until an unspecified date due to the COVID-19 outbreak. MP will be closed until the HZ re-opens. Maintain your social distancing. 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.

 

Conditioning:

Run 1 mile

20 One-arm DB overhead squats (50/35)

40 v-ups

20 One-arm DB overhead squats

Run 1 mile

 

For time

 

Royal Huddleston Burpee Challenge:

Day 92

 

 

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