Skill: Row 250m, All Out Rest 3 minutes, now… 3 rounds of: Row 300m, @ 80% 250m pace Rest 1:30   For quality of pace and stroke control   Conditioning: 100-ft Dumbbell Overhead Walking Lunges (50/35) 100 Double Unders 50 Wall-Ball Shots (25/16) @ (11/10′) 35 Chest-2-Bar 50 Wall-Ball Shots (25/16) @ (11/10′) 100 Double Unders 100-ft Dumbbell Overhead Walking Lunges (50/35)   For Time (16:00 cap) WOD similar to 2017 Functional Fitness Games Regional WOD 3   Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 108     Post row, time, and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 150m Run 12 Sit-ups 9 Wall-Ball Push-ups 6 Goblet Squats (70/53) 3 Wall-Climbs   For Score   Strength: Deadlifts 5 Reps @ 65% 1RM 4 Reps @ 70% 3 Reps @ 75% 2 Reps @ 80% 1+ Reps @ 85%   For max reps @ 85%   Flexibility/Mobility: Hip Capsule – 1:30/side Shoulder Fold – 1:30/side Half Straddle – 1:30/side   Royal Huddleston Burpee Challenge: Day 107     Post time, loads and reps, and experiences to commentsRead more

Conditioning: “Albatross” 400m Run 2 Squat Snatches (175/113) 15 Toes-to-Bar 10 Burpees-Over-Bar 58 Double Unders   7 rounds for time   Flexibility: ROMWOD   Royal Huddleston Burpee Challenge: Day 105     Post time and experiences to commentsRead more

When Functional Fitnessters get bored between heavy sets. 🙂  Olympic Lifting Series will be at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details. 0530 and 0630 classes will be normal.   Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time   …rest 7 minutes, then… 25/20 Calories Biked 20 GHD Sit-ups 15 Pull-ups 10 Kettlebell Swings (97/62) 5 Strict Handstand Push-ups   2 rounds for time   Flexibility/Mobility: Twisted Cross – 1:30/side Saddle Sit – 2:00 Half Straddle – 1:30/side   Olympic Lifting Classes: Clean & Jerk Work   Royal Huddleston Burpee Challenge: Day 104     Post times, loads, and experiences to commentsRead more

Olympic Lifting Series will be at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details. 0530 and 0630 classes will be normal.   Rest Day   Olympic Lifting Classes: Snatch Work   Sprint WOD: Choose a sport: Run, Row, Bike, Swim 7-10 rounds of: 1:00 ALL OUT, 1:00 rest   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 103     Post loads and experiences to commentsRead more