Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats   For max load   Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′   4 rounds for time (20:00 cap)   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post max load, time, and experiences to commentsRead more

  Conditioning: Run 600m, 400m, 200m, 400m, 600m* 20m Overhead Walking Lunges (45/35), 55+(35/25) 30 Slammers (12/8) 55+(10/6) @ 2m 10 Pull-ups 30 Double Unders 20 Wall-Ball Push-ups**   5 rounds for time *On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on. **Use a heavy ball as to not crush the ball. Burpees can be substituted here.   Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side     Post time and experiences to commentsRead more

  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

“Hey bro, you coming down or what?!   Strength WOD: Perform the following for quality of movement pulling under the bar (20 minute cap): Squat Clean 5 reps @ 65% 1RM 4 reps @ 75% 1RM 3 reps @ 85% 1RM   For quality reps   Conditioning WOD: Complete as many rounds as possible in 7 minutes of: 40 Speed Skips 10 Grasshoppers* 10 Kettlebell Swings (70/45)   …Rest 5 minutes   Complete as many rounds as possible in 7 minutes of: 10 meters of Handstand Walking 10 Back Extensions   For Scores Compare to Wednesday, 26 March 2014   Royal Huddleston Burpee Challenge: Day 53 *If you are in the challenge, you can substitute the grasshoppers with burpees. And/or add burpees into one or both of the AMRAP’s.     Post weight used, rounds and rep for AMRAP’s to commentsRead more

Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is Score.   …Rest 8:00   WOD 2: As a team, use one bar (135) to perform as many reps as possible in 10:00 of: Snatch (5 points) Ground-2-Overhead (3 points) Deadlift (1 point)   Every minute on the minute, one partner performs as many reps as possible of any of the movements. On the minute, partners change.   Total Score is both WODs added together Compare to Tuesday, 24 March 2015   Flexibility: Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30 Right Leg Split – 1:30 Left Leg Split...Read more