Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 09 September 2015   Mobility: Supine Shoulder Extension – 1:00 5 Supine Shoulder Hand Walks Seal Stretch – 1:00 10 Two Pike/Two Squat Standing Pike – 1:00 10 Side-to-Side Squats Frog Split – 1:00/side     Post time and experiences to commentsRead more

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.   Conditioning: “3-2-1” (revised) As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Burpees   For Time Compare to Friday, 25 March 2016   Mobility: Supine Shoulder Extension – 1:00 5 Supine Shoulder Hand Walks Seal Stretch – 1:00 10 Two Pike/Two Squat Standing Pike...Read more

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.   Conditioning: 50 Wall-Ball Shots* (20/14) @ (12/10′) 25 Toes-2-Bar 400m Run with plate (45/25)   For Time (8:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached   …Rest 2:00   12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Rowed   For Time (6:00 cap)   …Rest 4:00   Strength: EMOM perform 1 rep of: Hang Squat Clean Starting weight is 30-35% 1RM. Add (20/10#) each minute. (12:00 cap)   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20...Read more

  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

  “Yin-Yang” Complete as many rounds as possible in 12 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Knees-2-Elbows 10 Push-ups   …Rest 5 minutes   Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Thrusters (53/35) 10 Deadlifts (225/153) 10 Lateral Bar Jumps   For Score Compare to Wednesday, 07 August 2013   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     Post total number of rounds and extra reps for each AMRAP to commentsRead more