Friday, 03 July 2020

Conditioning:

AMRAP in 8min of:

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

10 Pull-ups

5 Handstand push-ups

100m Run

Strength:

Clean & Jerk

5 reps @ 35% 1RM

4 reps @ 50%

3 reps @ 60%

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

1 rep @ 90%

1 rep @ 90%

 

For quality work

 

 

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Thursday, 02 July 2020

Rest Day

 

 

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!

 

 

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

 

 

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Wednesday, 01 July 2020

General warm-up:

2 rounds of:

Run 400m

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

Row 2:00

20m Lunges

10 PVC passovers

10 PVC windmills

Bike 2:00

7 Wall-Ball Shots

7 Toes-2-bar

 

Conditioning:

Partner WOD (equal work)

“Ghost”

40 Wall-ball (20/14) @ (10/9’)

30 Toes-2-bar

 

3 rounds for time

(7:00 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”

Warm-up template:

7 Hang power cleans(45/33)

5 Power cleans (75/53)

3 Squat cleans (95/63)

2 Squat cleans (115/73)

3 Deadlifts (125/83)

2 Squat clean (125/83)

2 Deadlifts (135/93)

2 Squat clean (135/93)

 

 

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WOD’s courtesy of Battle at the Base 2020 competition

Tuesday, 30 June 2020

Endurance:

Row 250m

Rest 1:00

Run 200m

Rest 1:00

Row 500m

Rest 2:00

Run 400m

Rest 2:00

Row 750m

Rest 3:00

Run 800m

Rest 3:00

Row 750m

Rest 2:00

Run 400m

Rest 2:00

Row 500m

Rest 1:00

Run 200m

Rest 1:00

Row 250m

 

For total sprint time

(Total time – 18:00 of rest = sprint time)

 

 

 

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Monday, 29 June 2020

General Warm-up:

2 rounds* of:

Bike 1:00

6 Spiders

6 Push-ups

Row 1:00

8 Sit-ups

8 Squats

Ski 1:00

6 Ring rows

6 SP w/T’s

Run 200m

*On round 2, increase the intensity of the bike, row, ski, and run.

 

Specific Warm-up:

5 Front squats (45/33)

5 HPC

5 Thrusters

4 Front squats (95/63)

4 HPC

4 Thrusters

3 Front squats (135/93)

3 HPC

3 Thrusters

 

 Strength & Conditioning:

21-15-9 rep rounds of:

Front squats (135/93)

Push-ups

…then…

15-9-6 rep rounds of:

Hang power cleans (135/93)

Box jumps (30/24″)

…then…

9-6-3 rep rounds of:

Thrusters (135/93)

Bar-facing burpees

 

For time

 

 

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Saturday, 27 June 2020

 

Conditioning:

Partner WOD:

Buy in: 100 cal bike for time

(8 min cap, if finished before 8 min, rest)

 

At 8 min mark begin 20 min AMRAP of:

400m run

20 Overhead squats (95/63)

20 Box jumps (20”)

20 Handstand push-ups

For score

 

Then…

Cash Out: 100 bar over burpees for time

 

 

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Friday, 26 June 2020

Strength:

Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of:

Snatch

Start at 25-30% 1RM snatch

 

Post max successful load

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

200m Run

40-ft DB Overhead walking lunges – right arm (50/35)

20 GHD sit-ups

40-ft DB Overhead walking lunges – left arm (50/35)

 

For score*

*Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt.

One round is worth 36 pts

 

 

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Thursday, 25 June 2020

Rest Day

 

 

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!

 

 

Post experiences to comments

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

 

 

Post results and experiences to comments

Wednesday, 24 June 2020

Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 KB swings

Bike 15/12 Calories

 

Specific warm-up:

2 rounds of Burgener warm-up

7 Hang snatch (45/33)

7 Thruster

7 Sumo DL high pull

5 Snatch (75/53)

5 Thruster

5 Sumo DL high pull

3 Snatch (95/63)

3 Thruster

3 Sumo DL high pull

 

Conditioning:

1000m Row

30 Ring dips

30 Sumo deadlift high-pull*

30 Handstand push-ups

30 Snatches*

30 Alternating pistols

30 Pull-ups

30 Thruster*

30 Burpees-over-bar

1000m Row

 

For time

*all lifts are same load (95/63)

 

 

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Tuesday, 23 June 2020

Endurance:

Assault bike 4200m

Rest 3:00

Assault bike 2100m

Rest 2:00

Assault bike 1000m

Rest 1:00

Assault bike 600m

 

For time

Compare to Tuesday, 25 June 2019

 

Strength/Skill:

Every minute on the minute, for 7:00, perform:

1 Strict pull-up, adding 1 pull-up each minute*

 

For total reps

*1 on minute 1, 2 on minute 2, 3 on minute 3, and so on. On last minute, 7, perform max reps.

 

rest 3:00, then…

Every minute on the minute, for 7:00, perform:

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

 

 

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