Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 “Merry Christmas” Partner Style 24 Handstand Push-ups 36 Pull-ups 48 Kettlebell Snatches (53/35) 60 Back Extensions 72 Box Jumps (24/20″) 250 Double Unders 72 Weighted Walking Lunges (45/35) 60 Wall-Ball Sit-up...Read More
Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 Strength: Overhead Squat 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps @ 85% Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups...Read More
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 “12 Days of Christmas” 1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell...Read More
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 Strength: Hang Squat Snatch 3-3-3-3-3 For Quality & Load Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups...Read More
Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps @ 85% Conditioning: Complete as many rounds as possible in 15 minutes of: 2 Muscle-ups 4 Wall-Ball Push-ups 6 Front Squats (75/53) 8 Hollow Rocks 200m Row Mobility: Hip Capsule...Read More
Skill: Turkish Get up 4 rounds of 4 reps/side For Quality Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges For Time Compare to Thursday, 14 July 2011 Flexibility: Forward Fold with Twist – 1:00/side Low Lunge Twist – 1:00/side Lying Hip Capsule – 1:00/side Quad Smash – 2:00/leg 2...Read More
Conditioning: “Sleep Deprived” Row 1000m …then 21-15-9 rep rounds of: Front Squats (115/73)* Kettlebell Push-ups …then Run 800m For Time *Bar Starts on the ground. Athlete must clean bar, and then perform front squats. A squat clean is allowed and countable for a rep. Flexibility: Low Lunge Twist – 1:30/side Lateral Opener...Read More
