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
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
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
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
