Friday, 24 September 2021

Today, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/155)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Wednesday, 21 July 2021

 

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Thursday, 23 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, 22 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (115/73)

Even  minutes: 0:30 Max chest to bar pullups

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max thrusters (75/53))

Even  minutes: 0:30 Max chin over bar pullups

 

For score

 

Accessory:

Perform 3 sets of:

Max reps of body weight hip thrust in 60 seconds*

30 second hold on last thrust

Rest 1:00

 

For score and completion

*Hip thrust is performed by keeping your shoulder blades and feet on the floor, and then thrust the hips skyward. Flex the glutes when you hit the top. Hold the last one for 30 seconds.

 

 

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Tuesday, 21 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Endurance:

Assault bike 2400m

Rest 2:00

Row 1000m

Rest 2:00

Run 800m

Rest 2:00

Assault bike 1200m

Rest 1:00

Row 500m

Rest 1:00

Run 400m

 

For time

 

Strength/Skill:

Every minute on the minute, for 5:00, perform:

6/3 “Perfect” push-up, adding 2 push-up each minute*

 

For quality and total reps

*Start at 6/3 on minute 1, 8/5 on minute 2, 10/7 on minute 3, and so on. On last minute, 5, perform max reps.

 

rest 2:00, then…

Every minute on the minute, for 5:00, perform:

3 Sit-up, adding 4 sit-ups each minute*

For quality and total reps

*On last minute, 5, perform max reps.

 

 

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Monday, 20 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of*

8 Calories rowed

8 Burpee box overs (20″)

8 Calories biked

8 Alternating dumbbell snatches (75/50)

 

For score

*Partners alternate complete rounds

 

…Rest 3:00 then…

 

As many rounds and reps as possible in 10 minutes of

40 Wall-ball shots (25/16)@(10/9′)

30 Kettlebell swings (62/45)

20 D-ball cleans (100/80)

 

For score, equal work

 

…Rest 3:00 then…

5:00 Partner max calories on ski erg or assault bike

 

For score, equal work

 

 

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Saturday, 18 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Run 800m

25 Power Cleans (95/65)

25 Toes-2-Bar

Run 600m

30 Shoulder to Overhead (95/65)

30 Goblet Squats (53/35)

Run 400m

35 Sit-ups

35 Box Overs (24/20″)

Run 200m

40 Wall-Ball Overhead Walking Lunges (20/14)

40 Single Unders

 

For Time

(22:00 cap)

Compare to Saturday, 03 September 2016

 

Strength:

Overhead squat

5 reps at 80% 1-rm

3 Sets

 

For quality

 

 

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Friday, 17 September 2021

Conditioning:

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (275/183)

Even minutes: 0:30 Max bar facing burpees

 

For score

…Rest 5:00 then…

Every minute on the minute for 6 minutes:

Odd minutes: 0:30 Max deadlifts (225/153)

Even minutes: 0:30 Max burpees

 

For score

…Rest 5:00 then…

Form a team of 3 then…

2 team members run 400m holding rope while 1 team member rows for max calories.  When those 2 team members return, rower switches out and 2 team members run another 400m while remaining team member continues rowing for max calories.  Each member is to row once and run twice.

 

For time and max calories

 

 

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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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Tuesday, 14 September 2021

Endurance:

Every 8 minutes on the minutes:

Row 1000m

 

5 Rounds for quality of pacing*

* Goal is negative splits each 1000m

 

Core Accessory Work:

0:30 Side plank (right)

0:30 Rest

0:30 Side plank (left)

0:30 Rest

 

3 Sets

 

 

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