Conditioning: 30′ Handstand walk 20/18 Calories biked 60′ D-ball high carry (100/80) 10 Alternating dumbbell snatches (75/50)   5 rounds for time Compare to Wednesday, 07 August 2019   Flexibility: Half straddle Middle straddle Pike Butterfly   Royal Huddleston Burpee Challenge: Day 40     Post results and experiences to commentsRead More

0630 class Monday and Wednesday is canceled this week. All other classes are normal.   Strength: Thrusters 2-2-2-2-2-2-2-2   Build to a heavy 2-rep max. Reps must be connected.   Conditioning: “The Hangover” 50 Thrusters (45/33) 25 Pull-ups 15 Handstand push-ups   2 rounds for time   Royal Huddleston Burpee Challenge: Day 38    ...Read More

0630 class Monday and Wednesday is canceled this week. All other classes are normal.   General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 10...Read More

MP members, please enter through the small side door to stay out of the way of the HZ Kids Triathlon.   “Kobe” Buy in: 81 calorie row or bike* Then 5 rounds: 8 Cleans (135/93) 18 Burpees 24 Deadlifts (135/93) 60 Squats Then… Cash-out: 81 calorie row/bike   For time *Athlete chooses either bike or...Read More

  Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/14) @ (12/11’) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1:15 minute   3 rounds for score Compare to Saturday, 13 October 2018...Read More

General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Strength: 10 rounds of: 4 Strict Pull-ups 3 Shoulder Press*   For max load *Each round, increase load....Read More

Tuesday night class is canceled this week. All other classes are normal.   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 3,000m* Rest 5 minutes Row 1,500m* Rest 5 minutes Row 500m*   For total sprint...Read More

Tuesday night class is canceled this week. All other classes normal.   General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Conditioning: With a continuous clock of...Read More

  General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell...Read More

  General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Specific Warm-up: 12 DL (45/33) 10 DL (95/63) 8 DL (135/93) 6 DL (175/113) 4 DL (205/133)   Strength: ”Dead, Deader, Deadest”* 30 seconds of max...Read More