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Open Gym

1200-1330 AND 1700-1830

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.

MP Iron Club*

Lift 1: 

Front Squat

On an every 2:30 clock…

8 @ 25%

7 @ 40%

6 @ 50%

5 @ 60%

4 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Lift 2:

Deadlift

On an every 2:30 clock…

8 @ 25%

7 @ 40%

6 @ 50%

5 @ 60%

4 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Lift 3:

On an every 2:30 clock…

8 Pike-seated double dumbbell strict press*

4 Sets for quality

*Increase weight or stay the same throughout all sets

 

*MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

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