Wednesday, 16 January 2019

 

 

Conditioning:

MPCF Board WOD

“Karen”

150 Wall-Ball Shots (20/14) @ (10/9′)

 

For Time

Compare to Monday, 10 January 2010

 

Strength:

Weighted Strict Pull-ups

3-3-3-3-3-3-3

 

For max load

 

Flexibility:

Right leg Split

Left leg Split

Middle Split

Back Arch

 

 

Post time, load, and experiences to comments

Tuesday, 15 January 2019

 

Skill:

Treadmill Sprints

200m

rest 1:00

200m

rest 1:00

400m

rest 2:00

400m

rest 2:00

200m

rest 1:00

200m

 

For total sprint time

 

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

3 Ring Dips*

6 Kettlebell Swings (72/53)*

9 Abmat Sit-ups

 

For score

*Rx+ do weighted ring dips (45/30) and KB’s at (97/62)

 

Mobility:

Saddle Sit

Low Dragon

Butterfly

 

 

Post sprint time, score, and experiences to comments

Monday, 14 January 2019

Can you find what is abnormal about this picture? 😉

 

Strength:

Back Squats

5 reps @ 70%

3 reps @ 80%

Max reps at 90%

 

Conditioning:

5 Wall-Ball Shots (25/16) @ (11/10′)

10 Toes-2-Bar

15/12 Calories Rowed

30 Double Unders

 

4 rounds for time

 

Flexibility:

Couch Stretch

Calf Stretch

Pike Stretch

 

 

Post load and reps, time, and experiences to comments

Saturday, 12 January 2019

 

Conditioning:

Partner WOD*

“Last minute changes”

800m Row

70 Wall-Ball Sit-up Throws (16/14/12)* at 5m

60 Plate-facing Burpees

200 Double Unders

60 One-arm alternating Kettlebell Lunges (53/35)

70 Wall-Ball Volleyball Throws (25/20/16) @ 8′

800m Row

 

For Time

Compare to Wednesday, 25 April 2018

*Equal work and only one partner working at a time throughout WOD.

(A/B/C): A is male Rx, B is co-ed Rx, C is female Rx

 

…rest 3 minutes, then…

As a partner team, find max calories biked in 5 minutes

 

For time and score

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

Pike Stretch – 1:30

Quad Smash – 1:30/side

Elevated Cat – 1:30/side

 

 

Post time, team total calories, and experiences to comments

Wednesday, 09 January 2019

 

Strength:

Deadlift

Every 75 seconds perform 2 connected reps

Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.

 

For max load

 

Conditioning:

“Fun With Fran”

15 Thrusters + 15 Pull-Ups + 15 Thrusters

Rest until clock says 5:00*

12 Thrusters + 12 Pull-Ups + 12 Thrusters

Rest until clock says 10:00*

9 Thrusters + 9 Pull-Ups + 9 Thrusters

 

For Time

Compare to Monday, 28 September 2015

Weight:

RX (65/43)

Masters (45/30)

*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.

 

Mobility:

Reclined Spinal Twist

Hip Capsule

Biceps Barbell Smash

 

 

Post max load, split times, and experiences to comments

Tuesday, 08 January 2019

Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

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

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

Post calories, score, and experiences to comments

Monday, 07 January 2019

 

Strength:

Shoulder Press

3-3-3-3-3-3*

 

For max load

*Pause between each rep as to have a dead start every rep. Do not connect reps.

Conditioning:

20-10-5 rep rounds of:

Front Squats (115/73)

Toes-2-Bar

Deadlift (225/143)

Chest-2-Bar Pull-ups

 

For time

(15:00 cap)

Only use one bar. Change weights each round.

 

Mobility:

Sink Mobilization

Quad Smash

Spine Smash

 

 

Post load, time, and experiences to comments

Saturday, 05 January 2019

 

Conditioning:

3-person team WOD*

Row 600m

4 rounds of:

12 Power Cleans (155/103)

12 Toes-2-Bar

…then…

Bike 1200m

3 rounds of:

18 Shoulder to Overhead (135/93)

18 Alternating Pistols

…then…

Row 1200m

2 rounds of:

24 Bar-over-Burpees

24 Box Overs (30/24″)

…then…

Bike 2400m

60 Front Rack Walking Lunges (115/73)

180 Double Unders

 

For Time

*Equal work required. Only one athlete working at a time. Tag between exercises.

 

Flexibility:

Right Side Straddle

Left Side Straddle

Middle Straddle

Right Leg Split

Left Leg Split

Middle Splits

 

 

Post time, max load, and experiences to comments

Friday, 04 January 2019

 

Conditioning:

“This is a lot”

2-minutes of:

Max Calories Biked

 

…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges

 

…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders

 

…rest 3:00, then…

3-minutes of:

Max Calories Rowed

 

For time and total calories

Compare to Monday, 08 January 2018

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post time, calories, and experiences to comments

Wednesday, 02 January 2019

 

Strength:

Overhead Squats

5 @ 60% 1RM

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Conditioning:

21-15-9 rep rounds of:

Calories rowed

Back Squats (135/93)*

Pull-ups

 

For time

*No racks. Must clean the barbell, and place it in the back rack. No dumping the bar off the back.

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post loads, time, and experiences to comments

Monday, 31 December 2018

Classes today are only at 0530 and 0900

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Tuesday, 02 January 2018

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

Post time and experiences to comments

Saturday, 29 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.

 

Conditioning:

4-person Team WOD

“Why do I do this?”

Buy-in:

400 Single Unders

…then…

20 Handstand Push-ups*

30 Wall-Ball Shots (20/14 ) @ (10/9′)

40 Alternating Box Jumps (20″)

50 Sumo Deadlift High Pull (95/63)

50 GHD Sit-ups

40 Alternating Box Jumps

30 Wall-Ball Shots

20 Handstand Push-ups

…then…

Sell-out:

2000m Row

 

For time and total burpees

Compare to Saturday, 26 December 2015

 

-Equal work required

-Only one team member working at a time on the Jump rope and Row

*During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through the rest of the exercises. Each partner team will keep track of their total burpee count, and at the end, partner teams will total burpees for the whole team.

…Rest 5 minutes…

Strength:

As a team of 4, perform as many reps in 4 minutes of:

Clean-2-Overhead (135/95)

(bar MUST pass through the front rack position on each rep)

 

For Score

Compare to Monday, 26 December 2016

Mobility:

Quad Smash – 1:30/leg

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

Ball Tack & Floss – 1:30/side

 

 

Post time, scores, and experiences to comments

Friday, 28 December 2018

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.

 

Conditioning:

200m Run

80 Sit-ups Slammers (12/8) @ 2m

300m Row

30 Fat Bar Deadlifts (220/150)

1000m Bike

50 Plate-facing Burpees

500m Row

30 Overhead Squats (115/75)

600m Bike

80 Double Unders

200m Run

 

For Time

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

 

Post time and experiences to comments

Wednesday, 26 December 2018

Wednesday class will ONLY be at 0900.

Conditioning:

“Merry, Merry Christmas”

3-person Team

Part 1a:

7 Worm Push-ups*

…then perform remainder of 5:00 AMRAP** of:

20 Front Squats (135/93)

30 Pull-ups

40 Alternating Dumbbell Snatches (50/35)

50 Wall-Ball Shots (25/16) @ (10/9′)

 

Part 1b:

Max Calories Rowed in 5:00

 

2 rounds for score

-On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.

 

Part 2:

8 minutes after completion of Part 1, the team has 19 minutes to find:

(00:00-06:00) 2-rep max Hang Power Snatch

(06:30-12:30) 3-rep max Hang Squat Clean

(13:00-19:00) 4-rep max Deadlift

 

For Scores

Each team member performs each lift.

 

Part 1:

Score 1: Total team AMRAP reps

Score 2: Total Team Calories Rowed

Part 2:

Score 3: Total weight successfully lifted

*Create a worm by laying on your stomach, team in a straight line with one athlete behind the other. Athlete in front places their legs on the back of the athlete behind them. Once teammates are linked, begin performing push-ups in unison. Perform these 7 at the beginning of each round.

**One athlete at a time working. Partition reps as needed, equal work not required. Complete all of one exercise before moving to next.

 

 

Post scores and experiences to comments