Endurance: Every minute on the minute, add 1 calorie until failure of: Row …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Bike   For total calories on each apparatus   Mobility:...Read More

  Rest Day   MP Iron Club is canceled this week. Will be back next week.Read 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 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 Lunges 10 KB swings Bike 15/12 Calories 10 One-leg Kettlebell Deadlift Crossover (light) 50 Jump rope   Conditioning: “This is...Read More

  General warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Perform 5 rounds of: 20 Calories ski erg* 20 Calories row* 20 Calories bike* 300m Run Rest 1:00   For time *Complete each of these 3 in any...Read More

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

Friday night class is canceled this week  sorry for any inconvenience.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 300m Row* For Time …rest 5...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...Read 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 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps...Read More

  Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   For score Compare to Monday, 03 December 2018   Flexibility: Spine Smash Couch Stretch Pike Stretch     Post results and experiences to commentsRead More