Saturday, 12 September 2020

Strength & Conditioning:

7 Handstand push-ups

3 Squat cleans*

Rest 1:30

 

10 rounds for time

*start at 45% 1RM clean, increase load each round by 5% of your 1RM

 

 

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Monday, 07 September 2020

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.

 

Conditioning:

Partner WOD

200m Sandbag drag* (70/50)

1000m Run

…then…

5 rounds of:

40 Wall-ball Sit-up throws (14/12/10) @ 5m

30 Burpees

20 Alternating DB Clean  (75/50)

100m Partner relay sprint*

…then…

200m Sandbag drag* (70/50)

1000m Run

 

For time

*Instructions:

  • Sandbag: 100m done with athlete facing forward, 100m done with athlete facing backwards. Order is athlete’s choice
  • Relay: one partner sprints 50m down and back, tags the other, who then sprints 50m down and back

 

 

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Saturday, 05 September 2020

Conditioning:

”Three Blind Mice”

3-person Team WOD, equal work required

30 Thrusters (95/63)

30 Pull-ups

30 Clean and jerk (135/93)

30 Toes to bar

30 Box overs (30″)

30 Dumbbell hang power clean (2, 50s/35s)

30 Handstand push-ups

30 Dumbbell front squats (2, 50s/35s)

30 Calories Row/Bike*

 

2 Rounds for time

 

*each team must do each machine once, order is team’s choice

 

 

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Wednesday, 02 September 2020

Conditioning:

Partner WOD

Buy in: 100 Wall-ball shots (20/14)@(10/9)

 

Then 4 rounds of:

32 Double-unders

8 Handstand push-ups

6 Dumbbell hang squat cleans (3/3) at (75/50)

4 Alternating pistols

2 Deadlifts (305/205)

 

Sell out: 100 Wall-ball shots (20/14)@(10/9)

 

For time

*Equal work on WB shots. Alternate exercises during rounds. DB hang squat cleans are performed 3 one arm, then three the other.

 

 

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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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Saturday, 04 July 2020

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome.

Enjoy your Freedom!

Happy Independence Day!

 

Conditioning:

Partner WOD

Buy In: 200m sandbag drag* (70/50) (each partner performs drag)

*100m done with athlete facing forward, 100m done with athlete facing backwards.  Order is athlete’s choice.

 

Then, 4 rounds* of:

26 Push-ups

56 Wall-ball clean throws (20/16/14)† @ 10m

70 Wall-ball sit-up throws (20/16/14) @ 5m

 

Then…

Cash out: 1776m run (both partners run)

 

For time

*Equal work

†(mm/mf/ff)

 

 

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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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