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Saturday, 17 November 2018

16 November 2018 by Leave a Comment

 

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

Filed Under: 20+ min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility, Monostructural

Friday, 16 November 2018

15 November 2018 by 3 Comments

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

 

 

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Filed Under: 0-5 min, 11-15 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Hybrid, Mobility, Monostructural

Thursday, 15 November 2018

14 November 2018 by Leave a Comment

 

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.

Filed Under: Iron Club, Lifting

Wednesday, 14 November 2018

13 November 2018 by 5 Comments

“Breathing is over-rated. But it is necessary.”

 

Conditioning:

Partner WOD

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

Row 100m

2 Handstand Push-ups

4 Chest-2-Bar Pull-ups

6 Burpees

8 Slammers (12/8) @ 2m

 

For Score

(Row is worth 2 points)

 

Strength:

Hang Power Clean

1-rep Max

 

For max load

Compare to Friday, 25 May 2018

 

Mobility/Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post score, max load, and experiences to comments

Filed Under: 6-10 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Mobility, Partner WOD, Skill

Tuesday, 13 November 2018

12 November 2018 by 5 Comments

 

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

Filed Under: 20+ min, AMRAP, CFE, Mobility, Monostructural

Monday, 12 November 2018

11 November 2018 by 7 Comments

 

Conditioning:

Complete as many rounds and reps as possible in 6 minutes of:

7 Toes-2-Bar

35 Double Unders

 

…rest 3 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:

7 Strict Pull-ups

12/9 Calories Biked

 

For Total Score

 

Strength:

Back Squats

3-3-3 @ 70/75/80%

1-1-1 @ 85/90/92.5%

 

For quality

 

Flexibility/Mobility:

Barbell Shoulder smash – 1:30/side

Barbell Quad Smash – 1:30/side

Spinal Twist – 1:30/side

 

 

Post score, loads, and experiences to comments

Filed Under: 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Mobility, Monostructural

Saturday, 10 November 2018

9 November 2018 by 2 Comments

Saturday class starts at 0830 this week.

 

New Proposed “Army Combat Fitness Test”

0:00-5:00 3-Rep Deadlift (max load)

5:00-7:00 Rest

7:00-10:00 Standing Power Throw (10) (max distance)

10:00-13:00 Rest

13:00-15:00 Hand-Release Push-ups (max reps)

15:00-18:00 Rest

18:00-22:00 Sprint, Drag, Carry (for time)

22:00-26:00 Rest

26:00-28:00 Leg Tug (max reps)

28:00-33:00 Rest

33:00-Finish 2-mile Run (for time)

 

For Score

 

Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available.

Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts

Hand-release Push-ups- Standard HRPU’s

Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry (40#); Leg 5, sprint

Leg Tuck- are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

2-mile run- run 2 miles for time

 

 

Post scores, time, and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Hybrid, Lifting, Monostructural

Friday, 09 November 2018

8 November 2018 by 3 Comments

 

Conditioning:

Complete as many rounds as possible in 9:00 of:

300m Run

16 Grasshoppers

8 Pull-ups

8 Handstand Push-ups

 

…Rest 2-minutes

Complete as many rounds as possible in 7:00 of:

200m Run

10 Box Overs (24/20″)

5 Kettlebell Swings (97/62)

 

For Score

 

…Rest 2-minutes

Partner up, and row 1200m, switching every 200 or 300m.

 

For Time

 

Mobility:

Hip Capsule – 1:00/side

Twisted Cross – 1:00/side

Reclined Spinal Twist – 1:00/side

 

Post load, score, time, and experiences

Filed Under: 20+ min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, Hybrid, Mobility, Partner WOD

Thursday, 08 November 2018

7 November 2018 by Leave a Comment

 

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.

Filed Under: Iron Club, Lifting

Wednesday, 07 November 2018

6 November 2018 by 10 Comments

 

Conditioning 1:

Perform as many rounds and reps as possible in 5 minutes of:

3 Strict Pull-ups

6 Wall-Ball Shots (20/14) @ (11/10’)

9/6 Calories Biked

 

For Score

 

Strength:

Shoulder Press

1-rep max

 

For max load

Compare to Friday, 29 June 2018

 

Conditioning 2:

30 Single Unders

10 Toes-2-Bar

 

3 rounds for time

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:00/side

Quad Smash – 1:00/side

Overhead Distraction w/External Bias – 1:00/side

Glute Smash – 1:00/side

 

 

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

Filed Under: 0-5 min, AMRAP, Board WOD, Bodyweight, Hybrid, Lifting, Mobility
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