Endurance: Every minute on the minute, add 1 calorie until failure of: Row …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Bike   For total calories on each apparatus   Mobility: Low dragon Sink mobilization Overhead distraction Reclined spinal twist     Post results and experiences to commentsRead more

  Rest Day   MP Iron Club is canceled this week. Will be back next week.Read more

  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 …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 Lunges 10 KB swings Bike 15/12 Calories 10 One-leg Kettlebell Deadlift Crossover (light) 50 Jump rope   Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50 Double Unders   …rest 3:00, then… 3-minutes of: Max Calories Rowed   For time and total calories Compare to Friday, 04 January 2019 Flexibility/Mobility: Couch Stretch Hip Capsule Child’s Pose with Shoulders     Post time, calories, and experiences to commentsRead more

  General warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Perform 5 rounds of: 20 Calories ski erg* 20 Calories row* 20 Calories bike* 300m Run Rest 1:00   For time *Complete each of these 3 in any order, then run, then rest. Repeat that process each round. Change the order of the calories skied, rowed and biked each round if you wish, or keep it the same. Always run at the end of each round. Always rest 1:00 at the end of each round.   Flexibility: Right leg split Left leg split Middle split Pike sit Butterfly sit     Post results and experiences to commentsRead more

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!   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 Deadlifts @ (95/65)* 7 @ (155/105) 5 @ (205/135) 3 @ (250/165) *These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.   Conditioning: “Nutts” 10 Handstand Push-ups 15 Deadlifts (250/165) 25 Box Jumps (30/24″) 50 Pull-ups 100 Wall-ball Shots (20/12) @ (10′) 200 Double Unders Run 400m with weight (45/25)   For time Compare to Friday, 12 August 2011   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more