Bike Skill: 10 x 15 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 7 minutes of: 5 Kettlebell Swings (72/53) 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 5 minutes of: 3 Handstand Push-ups 6 Alternating...Read More

  Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 10 August 2016   Mobility:...Read More

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 13 January 2018 -Equal work required (as close as possible on...Read More

  Conditioning 1: 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Plate Push-ups*   3 rounds for time (8:00 cap) *Use 35#bumpers, one for feet, one for each hand, and an abmat between hand plates to touch chest   Strength: Back Squats 5-rep max   Conditioning 2: Perform as many reps...Read More

  Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More

Conditioning: 10 Chest-2-Bar Pull-ups 16 Alternating Pistols 25-ft Handstand Walking 16/12 Calories Rowed 10 Ring Dips   4 rounds for time   Strength: Overhead Squat 8-rep max   Flexibility/Mobility: Quad Smash – 1:30/leg Overhead T-Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side Barbell Biceps Smash – 1:00/side     Post time, load,...Read More

  Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at...Read More

Praise the Lord! The tomb is empty!! Have a Happy Easter!!   Conditioning: “Resurrection”* 1-mile Run   …then perform… 5 rounds of: 6 Pull-ups 11 Push-ups 16 Squats   …followed by… 3 rounds of: 23 Wall-ball Shots (25/16) @ (10/9′) 20 Unanchored Sit-ups 12 Push Press (115/73)   …next… 5 rounds of: 11 D-ball Cleans...Read More

Strength: Front Squats 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups...Read More

  Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More