General Warm-up: Run 400m 10 Spiders 12 T-push-ups 14 Sit-ups 14 Squats 12 Shoulder press w/T’s 10 Ring rows Row 2:00 10m Goblet lunges 10 Kettlebell swings 20m KB waiter walk (each arm) 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Deadlifts (95/63) 10 Overhead Squats (45/33) 8...Read More

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...Read More

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Clean Start at 25-30% 1RM clean   Post results and experiences to commentsRead More

  General 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 12/10 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: 10 cal bike 10 cal ski erg 10 cal row 200m run 20...Read More

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4...Read More

Gym closed in observation of Independence Day. We will be meeting Saturday for a group WOD in the west parking lot of the Veteran’s Park in Jenks, OK at 0830. Friends are welcome. Enjoy your Freedom! Happy Independence Day!   Conditioning: Partner WOD Buy In: 200m sandbag drag* (70/50) (each partner performs drag) *100m done with...Read More

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 @...Read More

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...Read More

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...Read More

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 =...Read More