Conditioning: 3-person Team* 3 x 150m Sprint 30 Kettlebell Swings (70/53) 33 Burpee Box Overs (24/20″) 30m Weighted Overhead Lunges (115/73) 33 Toes-2-Bar   3 rounds for time *Equal work required   Strength: Deadlifts 4-rep max   For Team Total   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 63     Post time, load, and experiences to commentsRead more

Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 7 minutes, then… Strength: As a partner team, find max load for: Snatch to 3 Overhead Squats 15:00 cap   For team total   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash – 1:30/side Overhead Distraction – 1:30/side   Royal Huddleston Burpee Challenge: Day 62     Post time, loads, team total, 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 will...Read more

Conditioning: “Toys” 40 Wall-Ball Shots (25/16) @ (10/9′) For Time   …Rest 2 minutes, then… Perform max reps for 45 seconds, rest 15 seconds between stations of: Calories Rowed D-Ball Cleans (80/50) Farmers Carry (97/62) Burpee Box Jump Overs (24/20″) Calories Biked GHD Sit-ups Zercher Sandbag Squats (70/40) Alternating One-Arm Dumbbell Snatches (50/35)   3 rounds* for score *Rest 2 minutes between rounds   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 60     Post score and experiences to commentsRead more

  Skill: Row 250, all out, rest 3 minutes Now, perform 4 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 12 April 2016   Flexibility/Mobility: Revolved Seated Staff – 2:00/side Reclined Spinal Twist – 2:00/side Lying Hip Capsule – 2:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day 59     Post time and experiences to commentsRead more