Saturday, 19 September 2020

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, 21 September 2019

 

 

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Friday, 18 September 2020

Conditioning:

Partner WOD

2 Min AMCAP row

Rest 2 min, then:

 

8 Min AMRAP (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball push-ups

20 Stationary alternating lunges

 

Rest 2 min, then

2 Min AMCAP bike

 

For time and total calories

 

Strength:

Option 1:

Make up or redo 1-rep max

Or…

Option 2:

Pick a lift (SP, DL, HPC, Thruster, FSQ, BSQ, or OHS) and perform:

4 reps @ 55% 1RM

4 reps @ 65%

3 reps @ 75%

3 reps @ 85%

2 reps @ 90%

2 reps @ 90%

…rest 1-2 minutes, then…

Max reps at 90%

 

For quality and max reps

 

 

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Thursday, 17 September 2020

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 and power 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 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.

 

 

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Wednesday, 16 September 2020

Conditioning:

10-20-30-40-50

Cal Row

20-18-16-14-12

Burpee box jump overs (24/20)

 

Skill Work:

Grip endurance:

100′ Heavy farmers carry

50′ Pinch grip double plate carry

 

2 sets for quality, rest as needed

 

 

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Tuesday, 15 September 2020

Warm-up:

2 rounds:

Row 250m

8 Samsons

8 Army T- push-ups

8 Half tacos

8 Squats

8 Ring rows

8 Shoulder press w/ T

then…

10m Walking lunges

10m Quad pulls

10 Burpees

Row 1:00

10 PVC Windmills

10 PVC Passovers

 

Endurance:

Row 3 min for max calories*

Rest 3 min

 

6 rounds for total calories

*goal each 3 min interval is 15% of total calories rowed during the 20 min row on

Tuesday, 11 August 2020

 

 

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Monday, 14 September 2020

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 Friday, 13 September 2019

 

 

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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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Friday, 11 September 2020

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

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

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.

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Thursday, 10 September 2020

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 and power 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 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.

 

 

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Wednesday, 09 September 2020

Labor Day fitness!

Conditioning:

2019 Wodapalooza Online qualifiers 5 & 6

With a 15 minute clock, perform:

21-15-9 rep rounds of:

Thrusters (95/63)

Calories rowed

Burpees over rower

 

For time

 

With remaining time, find:

1-rep max Clean and Jerk

 

For max load

 

Compare to Monday, 09 September 2019

 

 

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