Saturday, 21 September 2019

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Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 17 September 2016

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post result and experiences to comments

Friday, 20 September 2019

 

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Conditioning:

“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed

 

For time

 

Mobility:

Quad smash

Spine smash

Overhead distraction

Sink stretch

 

 

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Thursday, 19 September 2019

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Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 18 September 2019

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Conditioning:

“A Slice of Awesomeness”

Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds:

Box Jumps (24/20″)

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

High-Lows*

Back Squats (155/103)**

Kettlebell Swings (53/35)

 

Rest 2 minutes between rounds

 

3 rounds for score

Compare to Wednesday, 20 September 2017

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

**No racks. Athlete must clean, and then place behind neck, in order to perform (previous versions allowed racks, but not all were allotted that option due to limited number of racks).

 

Strength:

Hang Power Clean

5   reps @ 65% 1RM

3   reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

 

Flexibility/Mobility:

Low Lunge Twist

Eye of the Needle

Reclined Spinal Twist

Twisted Cross

 

 

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Tuesday, 17 September 2019

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Endurance:

Partner Sprints

2:00 Max calories Row

Rest 30 seconds

2:00 Max calories Assault Bike

Rest 30 seconds

2:00 Max calories Ski Erg*

 

3 rounds for max calories

*Rest 3:00 between rounds

 

 

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Monday, 16 September 2019

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Conditioning:

“Down and back”

8oom Run

30 Handstand push-ups

30 Dumbbell Thrusters (35/25)

30 Box overs (24/20″)

30 Power cleans (185/125)

30 Box overs

30 Dumbbell Thrusters

30 Handstand push-ups

800m Run

 

For time

 

Flexibility:

Side straddle

Middle straddle

Pike sit

Reclined spinal twist

 

 

Post result and experiences to comments

Saturday, 14 September 2019

 

Conditioning:

Partner WOD

200m run*

10 Bar muscle-ups

400m row

20 Goblet squats (72/53)

600m run

30 Wall-ball sit-up throws (16)

800m row

40 Kettlebell swings (72/53)

1200m run

50 Box overs (20″)

800m row

40 Handstand push-ups

600m run

30 Toes-to-bar

400m row

20 Burpee wall-ball shots (25/20) @ (10/9′)

200m run

10 Chest-to-bar pull-ups

 

For time

*Teams half all work, except the 1200m run where both partners run together.

 

 

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Friday, 13 September 2019

 

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Wednesday, 24 October 2018

 

Flexibility/Mobility:

Eye of the Needle

Reclined Spinal Twist

Hip Capsule

Overhead Distraction

 

 

Post time and experiences to comments

Thursday, 12 September 2019

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 11 September 2019

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.