“Five Golden Rings”   Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: “King Kong” 1 Deadlift (455/303) 2 Muscle-ups 3 Cleans (250/163) 4 Handstand Push-ups   3 rounds for time     Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00   2 rounds for quality     Post Load, Time, and Experiences to commentsRead more

  Strength: Snatch* 3-3-3-3-3   For quality and max load *These are full squat snatches     Conditioning: Row 800m 40 Dumbbell Snatches (53/35)* Run 600m 30 Dumbbell Snatches Row 400m 20 Dumbbell Snatches Run 200m 10 Dumbbell Snatches   For Time These are 1-arm snatches, alternating every 5 reps     Mobility: Couch Stretch – 1:30/side Banded Bully – 1:30/side Banded Olympic Wall Squat – 2:00     Post Max Load, Time, and Experiences to commentsRead more

  Partner WOD: Complete as many rounds and reps as possible in 9:00 of: Run 200m Max Rep Box Jumps (30/24″) Rest 30 seconds, switch, and repeat   …rest 2:00   Complete as many rounds and reps as possible in 9:00 of: 50 Double Unders Max rep Sit-ups Rest 30 seconds, switch, and repeat   …rest 2:00   Complete as many rounds and reps as possible in 9:00 of: 15 Pull-ups Max Rep Kettlebell Swings (53/35) Rest 30 seconds, switch, and repeat   For Score Instructions: One partner performs the set exercise, while the other performs max reps. Once primary exerciser finishes, both partners rest 30 seconds, switch roles, and then repeat. Rest 2 minutes between the different AMRAP’s. Score is total rounds completed and total max reps. One round is completed once both partners have completed the set exercise (run, double unders, pull-ups).     Post total completed rounds...Read more

Reminder: Evening class is canceled. All other classes are normal.   Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees   For Score   …Rest 8:00   Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing Burpees (45) 50 Calories Rowed 80 meter Bear Crawl 80 meter Forward Crab Crawl 50 Partner WB passing Sit-ups (20/14) 30 Ring Dips 10 Strict Handstand Push-ups   For Time     Mobility: Single Leg Flexion – 1:30/side Overhead T-spine Smash – 2:00 External Rotation Shoulder Smash – 1:30/side     Post completed reps, time, and experiences to commentsRead more

Gotta love Hollow Body Holds!   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;...Read more