Class schedule this week is: 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: Complete 1-minute at each station: Row for calories Max Push-ups Bike for calories Max strict pull-ups Ski for calories Rest 1:00   5 rounds for total calories + total reps Compare to Tuesday, 05 November 2019     Post results and experiences to commentsRead more

Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   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 10 Pull-ups …then… Ski erg 300m 10 Wall-ball shots 8 Alternating Pistols 6 Handstand push-ups 40 Jump rope 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Power snatch (45/33) 8 Overhead squats 6 Power snatch ride down (75/53) 4 Squat snatch (95/63) 3 Squat snatch (115/78) 2 Squat snatch (135/93) 1 Squat snatch (155/103)   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings...Read more

  Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible), perform the following: 100 Kettlebell swings (53/35) 100 Hang power snatch (75/55) 75 Box facing burpee box jump overs (20″) 75 Fat bar front squats (70#) 100 Wall-ball shots (20/14) @ (10/9′) 100 Toes-2-bar   For time   Mobility: Low dragon Sink mobilization Overhead distraction Reclined spinal twist     Post results and experiences to commentsRead more

  General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box jumps 4 WOD height box jumps 4 High box jumps   Specific warm-up: 10 Push press @ (45/33)* 7 @ (75/53) 5 @ (105/73) 3 @ (125/83) *These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM Thruster.   Conditioning: “Jack” Complete as many rounds and reps as possible in 20 minutes of: 10 Push press (125/85) 10 Kettlebell swings (53/35) 10 Box jumps (24/20″)   For score   Flexibility: Right Straddle Left Straddle Center Straddle Supine Shoulder Extension     Post results and experiences to commentsRead more

  Rest Day or… At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD! “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′) Time with Helen: Run 400m 21 Kettlebell swings (53/35) 12 Pull-ups Time with Grace/Isabel: 20 Ground-2-overhead (95/63)   Sell-out: 30 Bar-over-burpees   For time   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...Read more