Happy President’s Day 2020!   Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Wednesday, 18 April 2018 Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.   Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle   Royal Huddleston Burpee Challenge: Day 15     Post results and experiences to commentsRead more

  Conditioning: “Love is in the Air” 4-person Team Buy-in: 400 Double Unders   …rest 1 minutes, then… 40 Overhead Squats (115/73) 60 Ring Dips 80 Kettlebell Swings (97/62) 100 Wall-Ball Shots (25/16) @ (10/9′) 120 Calories Rowed 100 Toes-2-Bar 80 Burpees (Games Standard) 60 Handstand Push-ups 40 Deadlifts (295/195)*   …rest 1 minute, then… Sell-out: 200 Calories Biked   For Time Equal work required Compare to Saturday, 17 February 2018 *Use one bar. Add weight to OHS bar.   Royal Huddleston Burpee Challenge: Day 13* *See Day 1 for rules     Post results and experiences to commentsRead more

  Skill: Speed Skips 4 x 30 seconds Max reps each set Rest 2:00 between rounds with 15 seconds of seated shoulder flexion between sets For Score   Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups   For Time Compare to Monday, 19 May 2014   Flexibility: First Rib Mobilization Overhead Distraction 10 Bridge-ups   Royal Huddleston Burpee Challenge: Day 12* *See Day 1 for rules     Post reps, time and experiences to commentsRead more

Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.   Royal Huddleston Burpee Challenge: Day 11* *See Day 1 for rulesRead more

  General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 10 Wall-ball shots 20 Shoulder touches 40 Jump rope 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 7 Power snatches (45/33) 7 Power cleans (45/33) 5 Power snatches (75/53) 5 Power cleans (95/63) 3 Snatches (95/63) 3 Cleans (115/73) 1 Snatch (115/73) 1 Clean (125/80) 1 Snatch (125/80)   Conditioning: “Adderall” With a continuous running clock, perform the following: 0:00-11:00 Run 1-mile* Max rep clean & jerk (135/95) …rest 3:00, then… 14:00-20:00 800m Run* Max rep snatches (125/80) …rest 3:00, then… 23:00-27:00 400m Run* Max rep thrusters (95/65)   For total reps Compare to Monday, 30 September 2019 *if weather does not permit running, row the following distances: 2000m, 1000m, 500m   Mobility: Twisted cross Reclined spinal twist Quad smash   Royal...Read more