Throwback to 2018 Conditioning: 0:45 work, 0:15 transition at the following: Sandbag Zercher stationary lunges (70/50) Handstand pushups Toes to bar Front squats (95/63) Bar over burpees Row for calories Rest 3 Rounds for total score Strength: Clean 8 @ 25% 1RM 6 @ 40% 5 @ 55% 4 @ 65% 3...Read More
Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest 4 sets for quality Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders* For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders Post results...Read More
Open Gym 1200-1330 For all UNLIMITED members 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...Read More
Conditioning: 50/40 Calories rowed 5 Rope climbs 10 Devil presses (2×50/35) 50′ Double dumbbell overhead walking lunges (50/35) For time (12:00 cap) Strength: Front squats 11 @ 35% of 1-rm 9 @ 45% 11 @ 55% 9 @ 65% 11 @ 75% For quality at each load. Work on cycling through big...Read More
Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93) …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35) …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16 For time Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More
When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016 …rest 10:00 from completion of “Helen”, then… Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @...Read More
No 0845 class this Monday. Sorry for any inconvenience. Conditioning: “Grettel” 3 Clean and Jerks (135/93) 3 Burpees-over-bar 10 Rounds for time Strength: Deadlift 10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift For time* *All sets must be unbroken, connected reps. Athlete must drop and reset after each set. Post results and experience...Read More
Open Gym will start at 1215 this week only. Open Gym 1215-1345 For all UNLIMITED members 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...Read More
