Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats …Rest 9:00 Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53) For Time (7:00 cap)...Read More
REST DAY Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you...Read More
Skill: Rowing Technique and Damper/Drag Test For Quality Conditioning: Partner WOD “Go For It!” Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″) Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes...Read More
0630 class is canceled. Sorry for any inconvenience. All other scheduled classes are normal. Skill: Practice 10 minutes on: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set For Quality Conditioning: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m...Read More
The 0630 class on Tuesday is canceled this week. Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For Max Reps Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double...Read More
Strength: Back Squat 5-5-5-5-5 For Max Load Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103) For Time Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side For Quality Post Load, Time, and...Read More
Strength: Squat Snatch 1-1-1-1-1 For Max Load Conditioning: Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10...Read More
REST DAY Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you...Read More
Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand For Quality Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos...Read More
