Strength: Snatch* 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%**   For max reps at 80% *These are squat snatches. Catch/receive the bar at the bottom of the squat. **At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2 second pause.   Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 2 minutes   Complete as many rounds as possible in 4 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 2 minutes   Complete as many rounds as possible in 4 minutes of: 20 Toes-2-Bar 40 Singles   For Score     Mobility: Single Leg Flexion – 1:30/leg Overhead Tissue Smash – 1:30/side Ball Tack and Floss – 1:30/side     Post load and reps, score, and...Read more

  Skill: Practice 10 minutes on: Hollow Body position holds Hollow Body rocks High Plank Variations   For Quality     Conditioning: Partner WOD “Barbell. Brew.BBQ 2” 100 Kettlebell Swings (53/35) 80 Lateral Bar Over Burpees 60 Thrusters (115/75) 40 Toes-2-Bar 20 Bar Muscle-ups   For Time Only 1 athlete working at a time.   WOD courtesy of Functional Fitnesskingspoint.com     Mobility: Quad Smash – 2:00/leg Anterior Compartment Smash – 1:00/side Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

Danny getting his “ape” on!   Strength: Deadlifts 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: Partner WOD: As a team, row 100 calories, 10 calories at a time. While one partner is rowing, the other does 7 Plate Burpees.   …then   Complete as many rounds as possible in 15 minutes of: 7 Box Overs (30/24″) 7 Power Snatches (95/65) Run 200m   One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.   For Score     Flexibility: Hold Couch Stretch, 2 minutes each leg Hold right leg split, 2 minutes Hold left leg split, 2 minutes Hold Couch Stretch, 1 minute each leg     Post max reps and load, 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,...Read more

Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time     Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more