Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016 Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More
Rest Day Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More
Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups For Score *working @ 85% intensity Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017 Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More
Row Skill: 8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing For total sprint meters Conditioning: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Ring Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95) For Score Compare to...Read More
Conditioning: 2017 Functional Fitness Liftoff WOD 3 Complete as many rounds and reps as possible in 12 minutes of: 25 Pull-ups 50 Calories Rowed 100 Overhead Squats (45) 50 Box Jumps (24/20″) 25 Pull-ups For Score Strength: Make up a missed 1-RM Shoulder Press, Hang Power Clean, or Front Squat Flexibility/Mobility:...Read More
Conditioning: Partner WOD 300 Double Unders For Time …rest 2:00, then… 4 rounds of: 300m Run 20 Wall-Ball Shots (25/16) @ (10/9′) 15/12 Calories Biked 10 One-Arm Dumbbell Overhead Squats (50/35)* 5 Strict Pull-ups For Time *5 reps each arm, each round. Alternate exercises. Flexibility/Mobility: Right side straddle – 1:00 Left side...Read More
Rest Day Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More
Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side) For Score Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00 Post score and experiences to...Read More
Row Skill: 2 x 6:00, rest 3:00 easy rowing on the rest Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00. For quality of work and total sprint meters Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @...Read More
