Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time Compare to Tuesday, 28 October 2014   Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00   Royal Burpee Challenge: Day 94     Post load, max rep, time, and experiences to commentsRead more

There will be barbell class at 0815. Conditioning: Partner WOD “Papa loves mama” 30 Partner Deadlifts (475/405/315)* 50 Burpee Box Overs (24/20″) 80 Walking Lunges (45/35) 1200m Row 80 Kettlebell Swings (53/35) 50 Bar-Over-Burpees 30 Partner Deadlifts   For Time *(male partners/co-Ed/female partners) both lifting at same time, same bar   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post time and experiences to commentsRead more

Post competitors class mobility work   Strength: Overhead Squat 3-3-3-3-3+ @ 55-60-65-70-75% 1RM   For quality of movement   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score Compare to Tuesday, 27 May 2014   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 1:00/side Banded Olympic Wall Squat – 2:00     Post load, reps completed, score, 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

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“   For quality, time, load, or completion   Conditioning: Every minute on the minute for 12 minutes perform: 1 Hang Power Clean (90% 1RM) 10m Sprint 3 Toes-2-Bar 10m Sprint 3 Hand-release Push-ups*   For Score *On final minute, do as many HRPU as possible. Number of HRPU in final minute is score. Burpees are an acceptable modification for HRPU. If you cant finish a given minute, stop where you are at in that minute, and start the next round and try to finish the new minute. Post last successful minute.   Mobility: Hip Capsule – 1:30/side Overhead w/ External Rotation Bias – 1:30/side Quad Smash – 1:30/side     Post skills worked, score, and experiences to commentsRead more