Monday, 14 December 2020

Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very soon! We will continue to train!

Congratulations to all competitors who competed in OKC at Masters Mania 3 this weekend.  And thank you for all the support from the MP family!  Ape Strong!


At-home WOD:

20-18-16-14-12-10-8-6-4 rep rounds of:

Air squats/weighted squats*


Push-ups/DB or KB press*


For time

*If you have weights (barbell, DB, KB, etc), you can perform these squats weighted. You can also do weighted presses for the push-ups.

Compare to Monday, 18 May 2020



Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00


For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hip the top. Hold the last one for 30 seconds.



Post results and experience to comments


  1. Kyle Kirkpatrick says


    Air Squats
    Push ups

  2. 34:18 (including some dog & little boy disruptions, haha)
    55# FSQ and strict press
    Every round did 1/2 TTB and 1/2 V-ups
    Hated it.

  3. Lexie Ashley says

    36:00 included warmup.
    35# DB w/ squat.
    Push ups.

  4. Talia Prideaux says

    First 3 rounds :BW SQ, Situps, modified pu
    Remaining rounds: 15# KB SQ, SITUPS, 15 #KB each hand for press

    162 on hip thrust

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