General 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 Lunges 10 KB swings Bike 15/12 Calories 10 One-leg Kettlebell Deadlift Crossover (light) 50 Jump rope   Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50 Double Unders   …rest 3:00, then… 3-minutes of: Max Calories Rowed   For time and total calories Compare to Friday, 04 January 2019 Flexibility/Mobility: Couch Stretch Hip Capsule Child’s Pose with Shoulders     Post time, calories, and experiences to commentsRead more

  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: Perform 5 rounds of: 20 Calories ski erg* 20 Calories row* 20 Calories bike* 300m Run Rest 1:00   For time *Complete each of these 3 in any order, then run, then rest. Repeat that process each round. Change the order of the calories skied, rowed and biked each round if you wish, or keep it the same. Always run at the end of each round. Always rest 1:00 at the end of each round.   Flexibility: Right leg split Left leg split Middle split Pike sit Butterfly sit     Post results and experiences to commentsRead more

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box jumps 4 WOD height box jumps 4 High box jumps   Specific warm-up: 10 Deadlifts @ (95/65)* 7 @ (155/105) 5 @ (205/135) 3 @ (250/165) *These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.   Conditioning: “Nutts” 10 Handstand Push-ups 15 Deadlifts (250/165) 25 Box Jumps (30/24″) 50 Pull-ups 100 Wall-ball Shots (20/12) @ (10′) 200 Double Unders Run 400m with weight (45/25)   For time Compare to Friday, 12 August 2011   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk (155/105)   WOD 6: Heavy “Karen” 150 Wall-Ball Shots (25/16) at (10’/9′)   For Total Time Instructions: Each partner does equal work on each of the WOD’s. Team moves through the WOD’s one at a time. Only one team member working at a time. Each team will have one bar and is responsible for changing weights for each WOD as necessary (two bars if team is co-ed). Teams change weights once the previous WOD is complete.     Post results and experiences to commentsRead more

Friday night class is canceled this week  sorry for any inconvenience.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 300m Row* For Time …rest 5 minutes, then repeat *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time Compare to Monday, 17 December 2018   Mobility: Hip Capsule Overhead w/ External Rotation Bias Quad Smash     Post results and experiences to commentsRead more