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Strength/Speed
Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. Conditioning: At-home WOD: Perform...
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Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning WOD:...
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Conditioning: Perform 1:00 work with 0:30 rest/transition at each of the following stations: Toes to bar Squat cleans (155/103) Calories rowed Box Jumps (24/20”) Dumbbell snatches (50/35)   3 rounds for total reps   At-home Conditioning WOD: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 15 Alternating dumbbell snatches Even minutes:...
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Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: As...
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Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: Bike/row...
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At-Home Conditioning WOD: 21-15-9 rep rounds of: Dumbbell squat cleans to overhead Burpees …Rest 2:00 then… 21-15-9 rep rounds of: Dumbbell goblet alternating lunges V-ups …Rest 2:00 then… 21-15-9 rep rounds of: Alternating dumbbell snatches Chair dips   For Time     Post results and experience to comments
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Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand*   Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...
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Conditioning: MPCF Daily Fitness Challenge 30/24 Calories bike 2:00 Rest 20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 400m Run 2:00 Rest 20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 30/24 Calories row   For...
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Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” (WOD Courtesy of Masters Mania 3 Competition) 21 Push press (95/63) 21 Bar over burpees 21 Box jumps* (24/20) 15 Push press (115/73) 15 Bar over burpees...
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  Skill: 5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down) 0:30 Rest 10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top) 1:00 Rest   4 Sets   Conditioning: 3 rounds of: 12 Box overs (24/20″) 6 Snatches (95/63) …rest 3:00, then… 3 rounds of:...
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