Flashback 2012! Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017 Skill: Pick a few skills from Athletic Skill Sheets and work on them Flexibility: Right leg...Read More
NEW Gear! Place orders now!! CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00 3 rounds for total calories Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More
NEW Gear! Place orders now! Conditioning: With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of: D-Ball Walking Lunges (80/50) GHD Sit-ups Calories Rowed Burpees Strict Pull-ups 3 rounds† for score †One minute rest between rounds. Compare to Monday, 18 February 2019 Strength: Back Squat 5 reps at 65%...Read More
Conditioning: “Sensational Sevens” 7 Calories biked 7 Strict pull-ups 7 Kettlebell thrusters (53/35) 7 Plate push-ups* 7 Deadlifts (225/153) 7 GHD Sit-ups 7 D-ball cleans (100/80) 49 Double Unders 7 rounds for time *One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only...Read More
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*....Read More
Conditioning: Complete as many rounds as possible in 30-minutes of: 30-ft Overhead Walking Lunges (55/45) 7 Plate-facing Burpees 30-ft Overhead Walking Lunges 7 Chest-2-Bar Pull-ups For Score Flexibility: Couch Stretch Bilateral Shoulder Flexion Low Lunge Twist Post results and experiences to commentsRead More
CFE: 800m run sprint Rest 4:00 1000m row sprint Rest 3:00 400m run sprint Rest 2:00 500m row sprint For total sprint time All sprints are ALL OUT efforts Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 1 Ring Dips* 2 Grasshoppers* 3 Double Unders* For...Read More
Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups 100 Sit-ups …then… Row 1000m For Time Compare to Monday, 16 April 2018 Royal Huddleston Burpee Challenge: Day 72 Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits –...Read More
