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...Read more

Conditioning: 200m Run 10 GHD Sit-ups 8 Power Snatches (95/63) 6 Strict Pull-ups   4 rounds for time   Strength: Overhead Squat 1-rep max Compare to Wednesday, 22 June 2016   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, max load, and experiences to commentsRead more

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: “It’s only 2” Complete as many reps as possible in 12 minutes of: 2 Thrusters (95/63)* 2 Bar-over Burpees** 2 Double Unders**   For Score *Each round add (20/10#) **Each round increase reps by 2   Flexibility: 20 Sit-ups to Straddle Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30     Post score and experiences to commentsRead more

  Conditioning: 12-9-6-3 rep rounds of: Calories Rowed Thruster (95/63) Toes-2-Bar   For Time   Strength: Deadlift 1-rep max Compare to Friday, 01 July 2016   Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post time and max load to commentsRead more

Strength & Conditioning: 15 Squat Snatches (135/93) …rest 3:00, then… 20 Calories Rowed 25 Sit-up Slammers (12/8) 20 Handstand Push-ups 15 Strict Pull-ups 20 Alternating Pistols 25 V-ups 20 Calories Rowed …rest 3:00, then… 15 Clean & Jerks (175/113)   For Time   Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Hip Capsule – 1:30/side Overhead Distraction w/ External Bias – 1:30/side     Post time and experiences to commentsRead more