Fun times with MP family and friends!   Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-rep max for complete series   For Max Load Compare to Friday, 02 January 2015   Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83)   For Time Compare to Friday, 02 January 2015   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post load, time, and experiences to commentsRead more

  Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time Compare to Wednesday, 31 December 2014   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post time and experiences to commentsRead more

  Happy New Year from MP Fitness!   Gym Closed  Read more

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5 minutes   3:00 AMRAP of: 1 Snatch (135/93)* 3 Bar-Over-Burpees *Each round add 1 snatch. Burpees stay the same through each round     Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch – 1:30/side     Post scores, time, and experiences to commentsRead more

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set   For Quality   Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)*   For Time WOD courtesy of KO in the OK *Scaled weight (95/65)   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post load, time, and experiences to commentsRead more