MP Fitness Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info. Skill: 3 sets: 0:30 Noes and toes wall handstand hold 0:30 Rest 10 Scapular push-ups 0:30 Rest 0:30 Hollow hold 0:30 Rest   Conditioning: Partner WOD, equal work each exercise   10 Bar to chest pull-ups...Read More

  Skill Work: 3 rounds: 0:30 Work to hold chin over bar in hollow hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Standing band lat pull downs 0:30 Rest   Conditioning: 0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible) 0:30 Rest 0:30 Max calories biked 0:30 Rest   7...Read More

Skill Work: 5 rounds: 0:30 Hollow hold 0:30 Rest 0:30 Hollow hold on bar 0:30 Rest   Conditioning: 12 Min AMRAP of: 3 Strict pull-ups* 6 Dumbbell hang clean and jerk** (50/35) 9 Dumbbell goblet squats 100m Run   For score *concentrate on hollow hold while pulling **perform 3 on one side, then 3 on...Read More

Conditioning: 1 Min row for cals 1 Min bike for cals 1 Min burpees 1 Min handstand push-ups 1 Min bar to chest pull-ups Rest 4 min   3 rounds for total score     Post results and experience to commentsRead More

Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 25 Calories biked or rowed 20 Sit-up slammers (12/8) 15 Front squats (75/53) 10 Push press (75/53)   For score     Post results and experiences to commentsRead More

Conditioning: Partner WOD 2 Min AMCAP row Rest 2 min, then:   8 Min AMRAP (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball push-ups 20 Stationary alternating lunges   Rest 2 min, then 2 Min AMCAP bike   For time and total calories   Strength: Option 1: Make up or redo 1-rep max Or…...Read More

Conditioning: 10-20-30-40-50 Cal Row 20-18-16-14-12 Burpee box jump overs (24/20)   Skill Work: Grip endurance: 100′ Heavy farmers carry 50′ Pinch grip double plate carry   2 sets for quality, rest as needed     Post results and experiences to commentsRead More

Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up and…....Read More

Strength & Conditioning: 7 Handstand push-ups 3 Squat cleans* Rest 1:30   10 rounds for time *start at 45% 1RM clean, increase load each round by 5% of your 1RM     Post results and experiences to commentsRead More

Labor Day we will be meeting for a WOD at 0830 at the Jenks Veterans Park, located at 305 South Birch Street, Jenks, OK 74037.   Conditioning: Partner WOD 200m Sandbag drag* (70/50) 1000m Run …then… 5 rounds of: 40 Wall-ball Sit-up throws (14/12/10) @ 5m 30 Burpees 20 Alternating DB Clean  (75/50) 100m Partner...Read More