General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Speed and Endurance: Row 500m Rest 3:00*   5 rounds for total sprint time *Perform 10 alternating pistols during the rest. Work on position and balance. “Form over speed”.   Skill work: Pick 2-3 skills from the Athletic Skill Sheet   Royal Huddleston Burpee Challenge: Day 9* *See Day 1 for rules     Post results and experiences to commentsRead more

  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps Front Squat @ (105/73) 1 minute rest 1 minute to complete 9 reps Front Squat @ (155/103) 1 minute rest 1 minute to complete 6 reps Front Squat @ (205/133) 1 minute rest 1 minute to complete max rep Front Squat @ (245/163)   For score Score is total number of front squats completed....Read more

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 20 minutes of: 10 Deadlifts (225/153) 10 Wall-ball shots (25/20) @ (10/9′) 10 Plate push-ups   For score *Partners alternate exercises   Flexibility: Middle splits Plow Side splits   Royal Huddleston Burpee Challenge: Day 6* *See Day 1 for rules     Post results and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53)   For score *Partners alternate complete rounds   Mobility: Reclined spinal twist Saddle sit Elevated cat   Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules       Post results and experiences to commentsRead more

  Rest Day   MP Iron Club is canceled this week. Will be back next week.   Royal Huddleston Burpee Challenge: Day 4* *See Day 1 for rulesRead more