Skill: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash...Read More

  Strength: Front Squat 5    reps @ 60% 1RM 3    reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 3 Ground-to-Overhead (155/103) 6 Bar-Over-Burpees   3 rounds for time (5:00 cap)   …Rest 5:00   12 Deadlifts (205/133) 9 Pull-ups 6 Handstand Push-ups   3 rounds...Read More

  Skill: Practice for 10:00 – Push-up Form – Plyometric Push-up Progression 1 – Plyometric Push-up Progression 2   For Quality     Conditioning: Run 200m 9 Thrusters (125/83) 15 Toes-through-Rings 21 Double Unders   4 Rounds For Time     Mobility: Quad Smash – 2:00/leg Hip Capsule Stretch – 2:00/leg Overhead T-spine – 2:00...Read More

Run route is almost complete! 🙂   Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality     Conditioning: “Max it out” 4-minute max calories rowed 2-minute max rep Clean (155/103) 1-minute max rep Push-ups   …Rest 4 minutes, and repeat   For Score Compare...Read More

    Strength: Hang Power Snatch  5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: “Fever Induced” 50 Speed Skips 40 meters of Bear Crawl or Gorilla Run 30 Double Unders 20 GHD Sit-ups 10 Pistols 5 Muscle-ups (bar or rings)...Read More

  Strength: Back Squat 5    reps @ 55% 1RM 3    reps @ 65% 1+ reps @ 75%   For max reps at 75%     Conditioning: 10 Kettlebell Snatches (53/35) 8 Burpees 6 Handstand Push-ups 20 Double Unders   4 rounds for time     Mobility: Plantar Surface – 2:00/foot Banded Hip Extension...Read More

  Conditioning: “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Tuesday, 25 March 2014     Strength: Behind the neck press 5   reps @ 60% 1RM Shoulder Press 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Flexibility: 10 Sit-ups...Read More

  Conditioning: MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time Compare to Tuesday, 02 October 2012     Strength: Hang Power Clean 5    reps @ 50% 1RM Clean 3    reps @ 60% 1+ reps  @ 70%   For max reps at 70%     Mobility: Lateral Opener...Read More

MP Fitness’s very own Coach Christian, is leaving to be a college man! We have had lots of good times watching you grow up over the years. Come back soon. Stay out of trouble, be safe, and study hard. You will be missed.   Skill: 20 Single Jump rope 20 Speed Skips 20 Double Unders...Read More

  Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 30 December 2013     Flexibility: Low Lunge Twist – 2:00/side...Read More