Strength: Split Jerk 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For Max Reps at 85%   Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Handstand Push-ups 50 Calories Rowed 10 Strict Pull-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side   For Quality     Post load, max reps, time, and experiences to commentsRead more

  Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand   For Quality   Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos   …Rest 10:00   Complete as many rounds as possible in 4:00 of: 4 Cleans (155/103) 8 Grasshoppers*   For Score (separate and total) *Both sides, right and left, equals 1   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time and experiences to commentsRead more

Congrats to all MPCF competitors! Represented MP well this weekend! Strong Work!   Strength: Front Squats 5-5-5-5-5   For Max Load   Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders   For Time   Mobility: Quad Smash – 2:00/leg Overhead T-Spine Smash – 2:00 Hip Capsule Stretch – 2:00/leg     Post time and experiences to commentsRead more

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