Strength: Front Squats 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: Partner WOD: 6 x 200m Run Sprints 50 Burpees 4 x 250m Row Sprints 30 Knees-2-Elbows 2 x 75 Double Unders 10 Muscle-ups For Time Mobility:...Read More
Happy 70th birthday to Patrice Lott! Who is also celebrating more than 7 years at MP! We have enjoyed every moment with you, and pray for many more. “That’s a Lott” 70 Jump rope Singles 30 PVC Overhead Squats 40 Box Overs* 700 meters Rowed 40 Sit-ups 30 Burpees 70 Speed Skips 3...Read More
Good luck to Grant “Muffin Man” Wilkins as he competes at Free for All Throwdown in OKC. Ape Strong! Strength & Conditioning: “Three in One” WOD 1: (6:00 cap) 9-6-3 rep rounds of: Thrusters (135/95) Box Overs (30/24″) …rest 3 minutes WOD 2: (7:00 AMRAP) 10 Burpee Pull-ups 10 Ring Dips ...Read More
Strength: 2-rep Max Hang Power Clean For Max Load Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 10 Shoulder Touches 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Burpees Post time for each...Read More
Skill: 5-5-5-5-5-5-5 Strict or weighted Pull-ups For Quality Conditioning: Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) Run 1100m and rest for a total of 10 minutes Complete as many rounds as possible in 9 minutes: 10...Read More
Reminder: Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome. Enjoy your Independence Day! Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate...Read More
Conditioning 1: Partner up, and perform as many rounds and reps as possible in 8 minutes of: Run 200m* 4 Handstand Push-ups 4 Deadlifts (225/150) For Score *Tag partner when coming in from the run. So at that time partner 1 will continue with round 1, and partner 2 starts round 2. For...Read More
Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps For Quality Conditioning: Row 50 Calories For Time …rest 3 minutes, then perform: 3 rounds for time of: 5 Muscle-ups 10 One-arm Kettlebell Snatches (53/35) 15 GHD Sit-ups...Read More
Strength: Back Squats 5 reps @ 70% 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders 3 rounds for time Compare to Friday, 27 June 2014 Flexibility: 15 Sit-ups to Pike...Read More
