Pre-race smiles Skill: 500m Row For Time Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) For Time Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle –...Read More
Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds For Time Strength: Pick any lift and perform: 3-3-3 at 60 1RM Focus on perfect form throughout movement Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
Watch out! They are in charge! Yikes! Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups 3 rounds for time Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split –...Read More
Strength: Overhead Squat 1-rep max Compare to Monday, 17 August 2015 Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93) 3 rounds for time Compare to Monday, 17 August 2015 Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg ...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 will...Read More
Congrats to MP Fitness’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂 Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees 5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More
Class is at 0900 only. Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215) For Time Compare...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Make-up a Lift 1-rep max For max load …Or… Pick any lift and perform: 5-5-5-5 @ 85% For Quality Conditioning: “Thank Goodness!” 1000m Row or 800m Run* …then 2...Read More
Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday. Strength: Hang Power Clean 1-rep max Compare to Friday, 07 August 2015 Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2...Read More
