Thursday, 16 September 2021

 

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club is canceled this week. It will resume next week.

Wednesday,15 September 2021

 

Conditioning:

As many rounds and reps as possible in 9:00 of:

10 Back extensions

15 Kettlebell goblet squats (53/35)

20 Butterfly abmat sit-ups

25′ Handstand walk

30 Double-unders

 

For total score

…Rest and warm up back squats in 15:00 then…

 

Strength:

Back squat

6 reps at 65% of 1-rm every minute on the minute for 8 minutes

 

For quality

 

 

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Monday, 13 September 2021

Conditioning:

Partner WOD, equal work required

20 Handstand push-ups

40 Pull-ups

60 Overhead squats (125/83)

40 GHD sit-ups

20 Bar over burpees

 

2 Rounds for time (30:00 cap)

…Rest 3:00 then…

3:00 Partner ski for calories

 

For total score

 

 

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Friday, 10 September 2021

Conditioning:

“Sometimes in life, you get to chose.  Sometimes in life, you don’t.”

 

 

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Thursday, 09 September 2021

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Wednesday, 08 September 2021

Join us today for a FREE class! There are progressions/modifications for everyone’s ability.

 

Conditioning:

On an 8:00 clock…

3 Rope climbs (12′)

6 Double dumbbell clusters (2x 50/35)

3 rounds then…

Max calories biked in remaining time

 

…Rest 2:00 min…

 

On an 8:00 clock…

10 Box jumps (30/24”)

10 Push-ups

3 rounds then…

Max calories rowed in remaining time

 

…Rest 2:00 then…

 

On an 8:00 clock…

8 V-ups

16 Kettlebell swings (72/53)

3 rounds then…

Max double-unders in remaining time

 

For total score of calories and double unders

 

 

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Tuesday, 07 September 2021

Join us for a FREE class tomorrow!

Endurance:

Partner WOD, equal work required:

2:00 bike for calories

2:00 ski for calories

2:00 row for calories

2:00 rest

 

4 Rounds for time and total calories

 

Accessory Work:

12 Dumbbell floor press*

3 Sets for quality

*athlete can build in weight each set, or stay at same load.  Must be unbroken reps.

 

 

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Monday, 06 September 2021

We will have one class time today at 0930.

Join us this Wednesday for a FREE class!

Conditioning:

“Laboring Through 2021”

3-person Team WOD

As many rounds as possible in 2021 seconds of:

9 Wall-ball shots (20/14)@(10/9)

10 Dumbbell snatches (50/35)

9 Box jump overs (20″)

10 Half-tacos

9 Plate-facing burpees

 

For total rounds and total calories*

*At 3-2-1-g0, athlete A starts rowing for max calories while athlete B simultaneously goes through an entire round. Once B completes full round and gets to the rower, B tags A and continues rowing. Athlete A then runs to tag athlete C, who begins the next round. Athlete A then rests until tagged by athlete B. This flow continues for the full 2021 seconds (33 minutes, 41 seconds).

 

 

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Saturday, 04 September 2021

Join us this Monday at 0930 for a Labor Day WOD!

This will be the only class time on Monday.

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(10:00 cap)

 

…rest and warm-up* lifts in 15:00, then…

“Roadhouse”

Complete as many rounds* and reps as possible in 10-minutes of:

9 Deadlifts (135/93)

6 Burpees-over-bar

3 Squat cleans (135/93)

 

For score

*Partners alternate complete rounds on “Roadhouse”

Compare to Wednesday, 01 July 2020

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Friday, 03 September 2021

Conditioning:

25/20 Cal bike

20 GHD sit-ups

25’ Handstand walk

20 Double dumbbell front squats (2 x 50/35)

25′ Handstand walk

20 D-Ball squats (100/80)

25′ Handstand walk

 

2 Rounds for time

 

 

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Thursday, 02 September 2021

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Wednesday, 01 September 2021

Conditioning:

21-15-9 Rep rounds of:

Shoulder press (95/63)

Chest-to-bar pull-ups

 

For time

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Each set can be building based on feel or same weight throughout all sets

 

 

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Tuesday, 31 August 2021

Conditioning:

1:00 Row for calories

0:30 Rest

1:00 Burpees

0:30 Rest

1:00 Double-unders

0:30 Rest

 

6 Rounds for score,  no additional rest between rounds

 

 

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Monday, 30 August 2021

New gym mats!
Thank you to all our MPers who came out to help!

 

Conditioning:

“DT”

12 Deadlifts (155/103)

9 Hang power cleans

6 Push jerks

 

5 Rounds for time

 

Core Accessory:

0:20 Low plank

0:10 Rest

4 rounds

 

0:20 Hollow hold

0:10 Rest

4 rounds

 

 

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