Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 8 Hang power cleans (45/33) 8 Shoulder-2-overhead 6 Power cleans (65/43) 6 Shoulder-2-overhead 4 Power cleans (85/53) 4 Shoulder-2-overhead 2 Power Cleans (95/63) 2 Shoulder-2-overhead   Strength: Find 1-rep max of the following complex: Clean ⇒ Hang Power Clean ⇒ Shoulder-2-Overhead   For max load   Conditioning: 50 Double unders 10 Ring dips 21 Thrusters (65/43) 50 Double unders 10 Ring dips 15 Thrusters (95/63) 50 Double unders 10 Ring dips 9 Thrusters (135/93)   For time (12:00 cap) Compare to Wednesday, 20 March 2019   Royal Huddleston Burpee Challenge: Day 43     Post results and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 30 minutes of: 2 rounds of “Cindy”* 2 rounds of “DT”* Run 400m*   For score *Partners alternate rounds. I.E. Partner A does 1 round of Cindy, B does 1 round of Cindy. A does 1 round of DT, B does 1 round of DT. Then A runs 200m, then B runs 200m “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Squats = 1 round “DT” = 12 Deadlifts, 9 Hang power cleans, 6 Shoulder-to-overhead (all at 155/103) = 1 round Run = 16 reps (1 rep per 25m)   Royal Huddleston Burpee Challenge: Day 41     Post results and experiences to commentsRead more

  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

  Rest Day   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.   Royal Huddleston Burpee Challenge: Day 39     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     Post results and experiences to commentsRead more