Saturday class is canceled due to Battle at the Ballpark competition. Come to OneOk field to support the teams. I do have some free tickets. MP’ers, text me if you want them.   Conditioning: Row 500m 40 Squats 30 Sit-ups 20 Push-ups Row 500m 20 Push-ups 30 Sit-ups 40 Squats Row 500m   For Time     Post time to commentsRead more

Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP Fitness teams; competing at 1800, 1900, and 2000 on Friday evening.   Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand   For Quality   Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run   For Time Compare to Monday, 16 June 2014   Flexibility: 15 Front Leg Swings/leg Olympic Wall Squat – 2:00 15 Side Leg Swings/leg 15 Sit-ups to Pike Pike stretch – 2:00     Post time and experiences to comments  Read more

  Rest Day     Competitors Class: 1730-1830   This weeks class will be focused around the Battle at the Ballpark competition. Class will go through each of the standards verifying proper range of motion and efficiency, work on Ground-to-Overhead, and mobility work.     CFE: Choose a sport: Run, Row, Bike, or Swim   Perform 10-14 rounds of: 30 second sprint, 1-minute rest ALL OUT EFFORTS!!     Post total sprint distance and experiences to commentsRead more

  Strength: Deadlifts 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration.   For Quality   Conditioning: Complete as many rounds as possible in 9:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   …then run 800m and rest, 8:00 cap   Complete as many rounds as possible in 7:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   For Score   Mobility: Couch Stretch – 2:00/leg Overhead Distraction – 2:00/arm Quad Smash – 2:00/leg     Post load, score, and experiences to commentsRead more

  Skill: Hinge Rows 5-5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds as possible in 10:00 of: 9 Bar-over-Burpees 6 Snatches (95/65) 3 Muscle-ups   For Score   Mobility: Lateral Opener – 2:00/side Single Leg Flexion – 2:00/leg T-Spine Smash – 2:00   For Quality     Post score and experiences to commentsRead more