Conditioning: Option 1: Every 2 minutes on the minute, perform 1 round of the following until failure to complete: 1 Squat Clean (85% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 1 Burpee-over-bar*   For Score *Every round add 1 burpee.   Option 2: 2020 Functional Fitness Games Open WOD 20.5* Partitioned any way: 40 Muscle-ups 80-cal Row 120 Wall-ball shots (20/14) @ (10/9′)   For time (20:00 cap) Standards, description, and scaled options, click HERE     Flexibility: 15 Front Leg Swings/leg Olympic Wall Squat 15 Side Leg Swings/leg 15 Sit-ups to Pike Pike stretch     Post results and experiences to comments If you are registered, don’t forget to post score to Games site *This option is available for registered athletes that cannot make Saturday’s competition.Read 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.Read more

  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   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Tuesday, 14 February 2017 *Run 400m at the end of each rep round Mobility: Lower Body Foam Roll Anterior Compartment Smash Spine Smash     Post time and experiences to commentsRead 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 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     Post results and experiences to commentsRead more

  General Warm-up: Run 400/Row 500 2 rounds of: 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Ring rows 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 40 second D-ball rock 20m One-arm farmers carry/per arm 15 Box jumps (every 5 increase height) 10 Handstand push-ups   Conditioning: Option 1: 2020 Functional Fitness Games Open WOD 20.4 30 Box jumps (24/20”)* 15 Clean and jerks (95/65)* 30 Box jumps 15 Clean and jerks (135/85) 30 Box jumps 10 Clean and jerks (185/115) 30 Alternating Pistols* 10 Clean and jerks (225/145) 30 Alternating Pistols 5 Clean and jerks (275/175) 30 Alternating Pistols 5 Clean and jerks (315/205)   For time (20:00 cap) *Scaled and Master’s 55+: Scaled: (24/20″), Med-ball step-ups (20/14), (65/35)(95/55)(115/75)(135/95)(155/115)(185/135) 55+ Rx: (24/20″), Med-ball step-ups (20/14), (95/65)(115/75)(135/95)(155/105)(185/125)(205/145) 55+ Scaled: (20/16″), Med-ball step-ups (20/14), (45/35)(65/45)(85/65)(105/75)(125/85)(145/105)   Option 2: 17.4 (variation) 55 Deadlifts 55 Wall-Ball Shots 55 Calorie...Read more