Skill: 30 seconds L-sit 30 seconds Handstand Hold   3 rounds for quality   Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 7 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 5 minutes of: 5 Deadlifts (40-45% 1RM) 7 Sit-up Slammers (12/8) 9 Burpees   For Score   …rest 3 minutes, then… Part 3: Complete as many rounds and reps as possible in 3 minutes of: 2 Muscle-ups 6 Overhead Stationary Lunges (45/35) 100m Sprint   For Score Compare to Tuesday, 06 November 2018   Flexibility: Right Leg Straddle – 1:30 Left Leg Straddle – 1:30 Center Straddle – 1:30 Hip Capsule – 1:30/side     Post scores and experiences to commentsRead more

Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year Functional Fitness anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the old plan!! Week one was: “Baseline” on Monday, “Fran” on Tuesday, “Kelly” on Wednesday, “Functional Fitness Total” on Thursday, and “Fight Gone Bad” on Friday!! How did all of you survive?!?! HAHA Here is to another 10 years!   Strength: Floor Press 5-5-5-5-5   For max load Compare to Monday, 10 July 2017   Conditioning: 25 D-Ball Front Squats (100/80) …then… 15-12-9 rep rounds of: Calories Biked Body Blaster* Box Overs (30/24″)   For Time *Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition   Mobility: Overhead Distraction Sink Mobility Reclined Spinal Twist...Read more

  Conditioning: Partner WOD “Synchro this and synchro that” 10 Synchronized Burpees-over-Bar 10 Synchronized Barbell Lunges (115/73) 10 Synchronized Pull-ups 10 Synchronized Squat Cleans (135/93) 100 Double Unders* 10 Synchronized Deadlifts (225/153) 10 Synchronized Barbell Push-ups 10 Synchronized Alternating Dumbbell Snatches (50/35)   4 rounds for time *Each partner does 50. Use only one bar per partner. Must change weight for each lift. Can only change weight immediately prior to each lift.   Flexibility: Right Leg Split Left Leg Split Middle Spilt Skin-the-cat     Post time and experiences to commentsRead more

  Conditioning: Calories Rowed GHD Sit-ups Power Cleans (135/93) Handstand Push-ups Zercher Sandbag Squats (70/40)   5 rounds for score Instructions: Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for four more rounds (29 minutes total). Total all reps and calories for score.   Mobility: Reclined Spinal Twist Plow Saddle Sit     Post score 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