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
Partner WOD: Complete as many rounds and reps as possible in 9:00 of: Run 200m Max Rep Box Jumps (30/24″) Rest 30 seconds, switch, and repeat …rest 2:00 Complete as many rounds and reps as possible in 9:00 of: 50 Double Unders Max rep Sit-ups Rest 30 seconds, switch, and repeat ...Read More
Reminder: Evening class is canceled. All other classes are normal. Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees For Score …Rest 8:00 Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing...Read More
Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off For Quality Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More
Strength: Pick one: Back Squats or Deadlift 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4...Read More
Skill: Practice 10 minutes on: Hollow Body position holds Hollow Body rocks High Plank Variations For Quality Conditioning: Partner WOD “Barbell. Brew.BBQ 2” 100 Kettlebell Swings (53/35) 80 Lateral Bar Over Burpees 60 Thrusters (115/75) 40 Toes-2-Bar 20 Bar Muscle-ups For Time Only 1 athlete working at a time. ...Read More
Danny getting his “ape” on! Strength: Deadlifts 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: Partner WOD: As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate...Read More
