Mark calendars for May 15-19, Olympic Lifting Series 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.   Skill: Row 250m, All Out Rest 3 minutes Row 400m, @ 90% 250m pace Rest 2:00 Row 300m, @ 90% pace Rest 1:00 Row 250m, @ 90%   For quality of pace control   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time Compare to Monday, 09 November 2015   Flexibility/Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash...Read more

Mark calendars for May 15-19, Olympic Lifting Series 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.   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups*   For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for 1 authorized substitution   Strength: Overhead Squat 5-5-3-3-2-2-1-1+ Starting @ 50% 1RM, increasing by 5% each set   For max reps at 1+   Flexibility/Mobility: Saddle Stretch – 2:00 Quad Smash – 1:30/side Overhead with External Rotation Bias – 1:30/side Hip Capsule...Read more

  Conditioning: Partner WOD “Are we done yet?!” 50 Burpees …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14)   …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95)   …then 2 rounds, completing 1 round each of: 15 Chest-2-Bar Pull-ups 30 Sit-ups   …and finally… 2000m Row (switch every 250 or 500m)   For Time Compare to Saturday, 07 May 2016   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 91     Post time and experiences to commentsRead more

  Conditioning: 3 rounds of: 30 Double Unders 6 Clean and Jerks (155/103) 9 GHD Sit-ups 12 Barbell Push-ups*   …Run 800m and rest for a total of 9 minutes, then… 3 rounds of: 12 Barbell Push-ups* 9 GHD Sit-ups 6 Clean and Jerks (155/103) 30 Double Unders   For Time Compare to Monday, 02 May 2016 *Burpees can be substituted   Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00   Royal Huddleston Burpee Challenge: Day 90     Post time 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