Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5 Snatches (135/93)*   For Time   …Rest 3 minutes, then… 1000m Row or 800m Run   For Time Compare to Friday, 08 April 2016   *Each athlete uses their own bar. Build the bar as needed for each exercise. Clapping push-ups start in the up position, lower body as one piece, explode of the ground and clap hands under chest while in the air.   Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00 Hip Capsule – 1:30/side Barbell Shoulder Smash – 1:30/side     Post times and experiences to commentsRead more

  Rest Day   Competitors 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 will...Read more

  Strength/Skill WOD: Weighted Step-ups* (20″) 4-4-4-4 (Try to get heavy) *Barbell in the back rack position. Equal step-ups with each leg, each round.   Conditioning WOD: Run 400m 10 Weighted Step-ups* (85% of 4-rep max) 10 Chest-2-Bar Pull-ups   3 rounds for time Compare to Monday, 19 August 2013   Flexibility/Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Saddle Sit – 2:00 Sink Mobilization – 2:00     Post max load and time to commentsRead more

  Conditioning: 300m Run 20 Sit-up 10 Dumbbell Thrusters (50/35)   5 rounds for time   Strength: Hang Power Clean* 5 @ 65% 4 @ 75% 3 @ 80% 2 @ 85% 2 @ 85% 2 @ 85%   For Quality *Receiving the bar in the 4″ position   Flexibility/Mobility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time, loads, and experiences to commentsRead more

  Conditioning: Row’d Royalty 17.4+ “2K + Burpee Overs” 2000m Row 20 Burpees-Over-Rower 2000m Row 20 Burpees-Over-Rower 2000m Row 20 Burpees-Over-Rower 100m Row   For Time   Flexibility/Mobility: Knees-to-traps – 1:30 Elevated Cat- 1:30 10 reps 2 pike/2 squats Standing Pike – 1:30 Kneeling Achilles – 1:00/side Butterfly – 2:00     Post time and experiences to commentsRead more