Row Skill: 8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing   For stroke rate accuracy and total sprint meters   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 15 Wall-Ball Shots (25/16) @ (11/10’) 10/7 Strict Pull-ups   For Score   Flexibility/Mobility: Barbell Biceps Smash – 1:30/side Spine Smash – 2:00 Lat Foam Roll – 1:30/side     Post meters, stroke accuracy, score, and experiences to commentsRead more

  Conditioning: 200m Run 12 Sit-up Slammers (12/8) @ 2m 9 Back Squats (95/63)* 6 Shoulder Press (95/63)*   3 rounds for time (10:00 cap) *Must clean from floor, and place on back. First SP rep can be from behind the neck.   Strength: Overhead Squat 1-rep max Compare to Monday, 12 June 2017   Flexibility/Mobility: Super Friend Shoulder Smash – 1:00/side Super Friend Pike Stretch – 1:30 Overhead Distraction w/ External Bias – 1:30/side Butterfly Stretch – 1:30     Post time, load, and experiences to commentsRead more

Conditioning: Partner WODs* 9-15-21 rep rounds of: Synchronized Front Squats (115/75) Synchronized Burpees-over-Bar   For Time   …rest 10:00, then… 100 Knees-2-Elbows 100 Calories Biked   For Time *Equal work required   Flexibility/Mobility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00     Post times and experiences to commentsRead more

Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post score, max load, and experiences to commentsRead more

  Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. 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. You will need to be 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 a brief 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...Read more