Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Distance Strength & Conditioning: Part 1: Partner up*, then complete as many rounds and reps as possible in 9 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score *Equal work each exercise. Must complete each exercise before proceeding to next.   …rest 6 minutes, then… Part 2: Solo, complete as many rounds and reps as possible in 7 minutes of: 5 Deadlifts (40-45% 1RM) 7 Sit-up Slammers (12/8) 9 Burpees   For Score   …rest 4 minutes, then… Part 3: Partner up*, complete as many rounds and reps as possible in 5 minutes of: 2 Strict Pull-ups 6 Overhead Stationary Lunges (45/35) 100m Sprint   For Score *Alternate Exercises. If you have a...Read more

Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @ (10/9′) 80 Double Unders 20 Overhead Squats (75/53) 20 Kettlebell Swings (53/35) 20 Thrusters (75/53) 200m Run   For Time   Strength: Front Squats 1-Rep Max Compare to Monday, 28 November 2016   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 118     Post time, max load, and experiences to commentsRead more

  Rest Day     Competitor’s Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc...Read more

Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 4 Chest-2-Bar Pull-ups 10 Calories Rowed 8 Ring Push-ups 10 Calories Biked 12 Sit-up Slammers (12/8) @ 2m   For Score   Strength: Hang Power Clean 1-rep max Compare to Monday, 21 November 2016   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day 116     Post score, max load, and experiences to commentsRead more

Memorial Day fun with our MP/Vertical Family! Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 500m, @ 80% 250m pace Rest 2:00   For quality of pace and stroke control   Conditioning: Every 3 minutes for 15 minutes perform: 200m Run 6 Handstand Push-up 9 Kettlebell Swings (70/53) 12 Burpees*   For score *max burpees on last round   Sell-out: 10 D-ball Cleans (80/50) 15 Calories Biked Rest 1:00   3 rounds for time   Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 115     Post times and experiences to commentsRead more