Congratulations to MP’s own Miss Emma Clary! She was named a National Merit Scholarship Semifinalist!! Stong work Emma!!   Conditioning: 10 2-minute rounds of: 20/16 calorie row Max Sit-up Slammers (12/8) @ 2m Rest 30 seconds   For score   Mobility: Elevated Cat – 1:30 Reclined Spinal Twist – 1:00/side Half Straddle – 1:00/side  ...Read More

  Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m   For Time *one sprint each partner at each distance   Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups...Read More

  Strength: Hang Power Snatch ⇒ 3 Overhead Squats 5 rep of complex, increasing load each set. Work to a heavy load   For quality and load   Conditioning: 100 Double Unders …then… 4 rounds of: 20 Alternating Dumbbell Clean to Overhead (50/35) 20m Alternating Overhead Dumbbell Lunges (50/35) …then… 100 Double Unders   For Time...Read More

  Partner WOD 4 round of: Run 150m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups …then… 80 yards Partner Carry …then… 22-16-10 reps of: Overhead Squats (95/63) Burpees …then… 80 yard Partner Carry …then… Run 800m 50 Back Extensions 50 Sit-ups …then… 80 yard Partner Carry   For Time   Flexibility/Mobility: Low...Read More

Friday night class is cancelled. Sorry for any inconvenience.    Conditioning: 40 Calories Rowed 30 Wall-Ball Shots (14/10) at 10′ 40 Pull-ups 30 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   For Time   Strength: Back Squat 7-rep max   For max load     Post time and load to...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 18 July 2018   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side  ...Read More

Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More

  Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m   For Time (18:00 cap) Compare to Tuesday, 20 September 2016 *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed....Read More

  Strength & Conditioning: Partner WOD “Clean Balls” 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time Compare to Saturday, 07 April 2018 -Equal work required (as close as possible on calories)...Read More