Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   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, 29 April 2015   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 lift and load, time, and experiences to commentsRead more

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality   Conditioning: 12-9-6 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00   For Quality   San Antonio Marathon Training: Drills: Hollow Rock: 3 x 10 Hop with forward lean: 3 x 3-5 Pulling Wall: 3 x 20/foot Alternating Foot Pull: 3 x 5-10/foot Fast runs: 2 x half sprint distance @ 80-90%, 2 x sprint distance @ >90%, rest as needed between runs   Work: 30-45 minute Drill Work 8-10 x 200m, rest 2:00 between     Post lift and load, time, and experiences to commentsRead more

  Happy Labor Day! MP Closed Team WOD at Vertical Functional Fitness @ 0930-1030 3-person team WOD* Buy-in: 150m Sled push (230/150)* …then… “Labor This” Run 400m* 60 Kettlebell Swings (53/35) 45 Pull-ups 30 Burpees 15 Handstand Push-ups   3 rounds for time *Equal work on each part. Sled drag to be performed by each member, pushing sled 25m down and 25m back. At the start of each round, one team member runs the 400. Each team member will run only one 400.     Post time and experience to comments  Read more

  Conditioning: Run 5K For Time Meet at north end of the LaFortune Golf Course parking lot at 0800.   Strength & Skill: Run 100m 1 Rope Climb (18/15′) Run 100m 5 Squat Cleans (95/63) Run 100m 1 Rope Climb (18/15′) Run 100m 4 Squat Cleans (115/73) Run 100m 1 Rope Climb (18/15′) Run 100m 3 Squat Cleans (125/83) Run 100m 1 Rope Climb (18/15′) Run 100m 2 Squat Cleans (135/93) Run 100m 1 Rope Climb (18/15′) Run 100m 1 Squat Cleans (155/103)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot Couch Stretch – 1:30/leg Banded Bully – 1:30/arm     Post times and experiences to commentsRead more

Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80%   For Quality   Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time Compare to Tuesday, 28 April 2015   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post lift, load, time, and experiences to commentsRead more