Skill: Tripod Hold 3 x 1:00* Handstand Hold 3 x 30 seconds*   *20 seconds of Seated Shoulder Flexion between sets   Conditioning: “Sledge Slamming” 30 Calories Rowed 25 Slammers (12/8) 20 Sledge Swings (10/8) 15 Wall-Ball Shots (20/14) @ (10/9′)   3 rounds for time Compare Wednesday, 30 April 2014   Mobility WOD: Olympic Wall Squat Banded Overhead Distraction Couch Stretch Hold each stretch for 2:00, per side where applicable   San Antonio Marathon Training: Drills: See 08 September 2015 20-30 minutes Work: 6+ x 600m, easy 300m after each       Post time and experiences to comments  Read more

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat   For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ Score is total number of Cleans and Front Squats Compare to Friday, 31 October 2015   …Rest 5 minutes   Run 400m 8 Bar-over-Burpees Run 300m 12 Bar-over-Burpees Run 200m 16 Bar-over-Burpees   For Time Compare to Friday, 31 October 2015   Mobility: Couch Stretch – 2:00 per side Overhead with External Bias – 2:00 per side Hip Capsule – 2:00 per side     Post max load, score, time, and experiences to commentsRead more

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes   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   1000m Row or 800m Run For Time   *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.     Post times and experiences to commentsRead more

Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge Swings (10/8) 10 GHD Sit-ups   …Rest 5:00   Strength: Jerk 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80% 15:00 cap   …Rest 2:00   Conditioning 2: 150m Sprint 12 Kettlebell Swings (53/35) 9 Burpees 6 Handstand Push-ups 3 Muscle-ups   3 rounds for time 8:00 cap   Mobility: Quad Smash – 1:30/leg 20 PVC Passovers Posterior Chain Floss – 1:30/leg Seated Shoulder Flexion – 2:00     Post score, load and reps, 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,...Read more