Happy birthday Norka!   Conditioning: “Deck of Cards”…Partner Style ♥: Speed Skips ♠: Partner Pistols ♦: Partner Wall-ball Sit-up Throws @ 5 meters (12/8) ♣: Partner Synchronized Pull-ups Jokers: team 800m run All Face cards: 20 meters buddy carry, except K & Q of ♥ are 40 meters   Description: All numbered ♥‘s, add a zero to the end, and as a team equally perform that amount. Ace of ♥ is worth 100 Double Unders (50 each). All numbered ♠’s, partners face each other link together and perform that number of pistols together. Ace of ♠ is worth 50 Burpees (25 each). All numbered ♦‘s, partners perform double the number in WB throws, i.e. 2 of ♦ is 4 team throws. Ace of ♦ is worth 50 throws (25 each). All numbered ♣’s, partners perform that many pull-ups, synchronized. Ace of ♣ is worth 50 Handstand Push-ups (25 each). All Face cards of all suits, partners alternate and carry partner...Read more

Congratulations to Rhonda, Robert, Danny, and John for another burpee challenge completed!   Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   4 rounds for time   Strength: Back Squats 1-rep max Compare to Monday, 04 June 2018   Flexibility/Mobility: Couch Stretch One-Arm Lat Lean Pike Stretch Knees-to-Traps Spine Smash     Post results 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 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 Olympic 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

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Friday, 06 July 2018   Flexibility/Mobility: Spine Smash Anterior Compartment Smash Quad Smash Glute Smash     Post results and experiences to commentsRead more

  Endurance: Partner up, and perform 10 rounds of: 30 seconds bike 15 seconds transition/switch 30 seconds handstand hold   For total calories Partner A bikes while partner B holds HS. after 30 seconds, they have 15 seconds to switch.   Metabolic Conditioning: 30 seconds work, 15 seconds rest of: Pull-ups D-ball High Carry* (100/80) Ring dips* Alternating pistols Rest 1:00 between rounds   5 rounds for score* *D-ball high carry is counted 1 rep for every 5-feet. Burpees are an authorized substitution for burpee challenge participants.   Royal Huddleston Burpee Challenge: Day 122 Happy birthday Mr. Burpee*!! *If he was alive. 😉     Post results and experiences to commentsRead more