Congrats to all MPCF competitors! Represented MP well this weekend! Strong Work! Strength: Front Squats 5-5-5-5-5 For Max Load Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders For Time Mobility: Quad Smash – 2:00/leg Overhead T-Spine Smash...Read More
Saturday class is canceled due to Battle at the Ballpark competition. Come to OneOk field to support the teams. I do have some free tickets. MP’ers, text me if you want them. Conditioning: Row 500m 40 Squats 30 Sit-ups 20 Push-ups Row 500m 20 Push-ups 30 Sit-ups 40 Squats Row 500m For Time...Read More
Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP Fitness teams; competing at 1800, 1900, and 2000 on Friday evening. Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand For Quality ...Read More
Rest Day Competitors Class: 1730-1830 This weeks class will be focused around the Battle at the Ballpark competition. Class will go through each of the standards verifying proper range of motion and efficiency, work on Ground-to-Overhead, and mobility work. CFE: Choose a sport: Run, Row, Bike, or Swim ...Read More
Strength: Deadlifts 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. For Quality Conditioning: Complete as many rounds as possible in 9:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) …then run 800m and rest, 8:00 cap Complete as many rounds as possible in 7:00...Read More
Skill: Hinge Rows 5-5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows For Quality Conditioning: Complete as many rounds as possible in 10:00 of: 9 Bar-over-Burpees 6 Snatches (95/65) 3 Muscle-ups For Score Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00 ...Read More
Strength/Skill: Power Cleans 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Fast Elbows For Quality Conditioning: Run 600m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Run 400m 50 Double Unders 40 Kettlebell Sumo Deadlift High-pull (53/35) 30 Wall-Ball Shots (20/14) @...Read More
The 0845 class is canceled on Friday. Sorry for any inconvenience. Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets For Quality Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50...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
