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 MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability....Read More
Endurance: 3-Person Team WOD 1500m Row 1500m Ski 3600m Bike 1200m Run (6 x 200m) For time and score (of total burpees)* (35:00 cap) *In a merry-go-round pattern, athlete 1 starts on machine, athlete 2 max burpees, athlete 3 rests. Rotate every minute on the minute throughout workout until all meters are completed. ...Read More
Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied* 5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap) Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...Read More
Endurance: 1:00 Max line-facing burpees 1:00 Rest 1:00 Max calories biked 1:00 Rest 1:00 Max calories skied 1:00 Rest 1:00 Max double-unders 1:00 Rest 1:00 Max calories rowed 1:00 Rest 2 Rounds, and then immediately into: 2:00 Max line-facing burpees 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max calories skied 1:00...Read More
Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″) For score Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM 4 Sets* for quality *10 Push-ups after each set Post results and experiences to commentsRead More
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 MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability....Read More
Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row For time (20:00 cap) Skill/Accessory 10/side Bulgarian split squats* 3 Sets *Athlete may increase load or stay at same weight throughout Post results and experiences to commentsRead More
Conditioning: 10/8 Calories rowed/skied/biked* 10 Left-arm dumbbell thrusters (50/35) 10 Right-arm dumbbell thrusters (50/35) 5 Strict pull-ups 3 Rounds for time (11:00 cap) *Athlete must row once, bike once, and ski once. Can be done in any order. Strength: Front Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3...Read More
Conditioning: “Diced and Divided” Each class will be divided by the coach into 2 teams. Teams will take turns rolling the “Festivus WOD Dice”. After 25-minutes, the team with the most points wins! More details explained in classes. Movements: Push-ups Shoulder-to-overhead (40% of 1-rm thruster or clean & jerk, whichever is heavier) Air squats Box...Read More
