Friday, 14 December 2018

 

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories biked as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Wednesday, 13 December 2017

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Friday, 07 December 2018

 

Conditioning:

Pick a MPCF Board WOD

“Riddick”

1000m Row

100 Sledge Swings (10/8)

75 Hand-Release Push-ups

50 Kettlebell Swings (35/25)

25 Pull-ups

…now reverse it!!

 

For Time

Compare to Monday, 11 March 2013

 

OR…

“Cindy”

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

5 Pull-ups

10 Push-ups

15 Squats

 

For Time

Compare to Friday, 10 May 2013

 

Mobility:

Twisted Cross – 1:00/side

Hip Capsule – 1:00/side

Quad Smash – 1:00/leg

Sink Stretch – 2:00

 

 

Post time or score, and experiences to comments

Wednesday, 05 December 2018

 

Skill:

Max rep Burpees in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Conditioning:

Perform 4 rounds for time of:

15/12 Calories Bike

One-arm/one-leg plank hold for 30 seconds*

15/12 Calories Rowed

One-arm/one-leg plank hold for 30 seconds*

 

*Right arm/left leg up on first. Left arm/right leg up on second.

 

Post max reps, max load, score, and experiences to comments

Tuesday, 04 December 2018

No 0630 class this Tuesday. All other classes normal.

 

Conditioning:

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

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

Compare to Wednesday, 29 November 2017

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

Post score and experiences to comments

Monday, 03 December 2018

Conditioning:

Team Row or Bike (2-4 persons)

Max meters rowed in 45 minutes

 

Flexibility:

Spine Smash – 2:00

Couch Stretch – 1:30/side

Pike Stretch – 2:00

 

 

Post meters and experiences to comments

Tuesday, 27 November 2018

Conditioning:

500m row

Rest 1:00

10 rounds for time

 

…or…

MPCF Board WOD

5000m Row

For Time

Compare to Tuesday, 03 July 2018

 

Skill Work:

Pick 2-3 skills from the “Athletic Skills” sheets

 

For time, score, or completion

 

Mobility:

Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post time, skills, and experiences to comments

Monday, 26 November 2018

 

Conditioning:

Partner WOD

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

4 Strict Pull-ups

10/8 Calories Rowed

8 Alternating Pistols

10/8 Calories Biked

12 Sit-ups

 

For Score

*Partner alternate exercises

 

…Rest 8 minutes…

Complete as many rounds* and reps as possible in 10 minutes of:

100m Row

5 Front Squats (135/93)

10 Alternating Dumbbell Snatches (50/35)

5 Burpees-over-Dumbbell

 

For Score

*Partners alternate rounds

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post scores and experiences to comments

Friday, 23 November 2018

Classes Friday are at 0630, 0830 and 1200

 

Partner WOD

“Black Friday”

20 Clean and Jerks* (175/115)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/215)

 

For Time

Compare to Friday, 25 November 2016

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

Flexibility/Mobility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and burpee count to comments

Wednesday, 21 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

100m Run

10 Power Snatches (95/63)

20 Wall-Ball Shots (25/16) @ (10/9′)

100 Double Unders

20 Leg Tucks

10 Thrusters (95/63)

100m Run

 

For Time

 

Strength:

Front Squats

1-Rep Max

Compare to Friday, 01 June 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time, max load, and experiences to comments

Tuesday, 20 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Compare to Wednesday, 22 November 2017

Flexibility/Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time and experiences to comments

Monday, 19 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

20 Sit-up Slammers (12/8) @ 2m

40 Singles

 

For Score

*Hug ball against chest

 

Strength:

Offset Back Squat (10/5)

2/2 max load*

*Perform 2 reps with offset weight on right, and then 2 reps with weight on left. Males offset with 10#, females use 5#.

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

Post scores, load, and experiences to comments

Saturday, 17 November 2018

 

Conditioning:

“Add a little fun”

25-minute AMRAP*

1 Power Clean (135/93)

1 Knees-2-Elbows

1 Bar-Over-Burpee

1 Pull-up

1 Calorie Rowed

 

For Score

Compare to the partner version Saturday, 19 November 2016

*Add one rep to each exercise each round.

Strength:

Deadlift

7-rep max

Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.

 

Mobility:

Quad Smash – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Couch Stretch – 1:30/side

 

 

Post score, max load, and experiences to comments

Friday, 16 November 2018

No Friday night class this week. Sorry for any inconvenience. All other classes normal.

 

Skill:

Bike 25/20 Calories, All Out

Rest 3 minutes, now…

3 rounds of:

Bike for 5 seconds less than all out time for max calories

Rest 2:00

 

For total time and calories burned in 3 rounds

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

4 Clapping Push-ups

6 Kettlebell Swings (72/53)

8 Box Jumps (30/24″)*

 

For score

*max box jumps on last round

 

Sell-out:

5 D-ball Cleans (100/80)

10/8 Calories Rowed

Rest 1:00

 

3 rounds for time

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post times and experiences to comments

Tuesday, 13 November 2018

 

Conditioning:

Max meters rowed or biked in 40-minutes

Solo or Partner

 

For total meters

 

Mobility:

Couch Stretch – 1:30/side

Banded Overhead Distraction – 1:30/side

Hip Capsule Stretch – 1:30/side

 

 

Post time, skills, and experiences to comments