Tuesday, 27 July 2021

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.

Option 1:

Endurance:

Run 1 mile

Rest 3:00

Row 1500m

Rest 3:00

Bike 2400m

Rest 3:00

Ski erg 500m

 

For time

 

…or if you missed Friday’s WOD…

Option 2:

“6-Minute Row Test”

Max meters rowed in 6 minutes

 

For total meters

Compare to Tuesday, 16 February 2021

 

…rest 10:00, then…

5 rounds of:

20 Wall-ball shots (25/16) @ (10/9′)

Rest 2:00

 

For time

 

 

Post option with results and experiences

Monday, 26 July 2021

 

Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

Compare to Wednesday, 10 February 2021

 

Post results and experiences to comments

Saturday, 24 July 2021

 

Conditioning:

Complete as many rounds and reps as possible in 5 minutes of:

8 GHD Sit-ups

12 Calories Rowed

 

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

7 Chest-to-bar pull-ups

12 Calories Biked

 

…rest 2 minutes, then…

Complete as many rounds and reps as possible in 5 minutes of:

6 Alternating dumbbell hang clean & jerk (50/35)

200m Run

 

For total score

 

Strength:

Clean & Jerk

5 @ 25% 1RM

5 @ 35%

4 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality

 

 

Post results and experiences to comments

Friday, 23 July 2021

Endurance Skill:

“6-Minute Row Test”

Max meters rowed in 6 minutes

 

For total meters

Compare to Tuesday, 16 February 2021

 

…rest 10:00, then…

5 rounds of:

20 Wall-ball shots (25/16) @ (10/9′)

Rest 2:00

 

For time

 

 

Post results and experiences to comments

Thursday, 22 July 2021

 

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 are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Wednesday, 21 July 2021

Bring a Friend today!

Conditioning:

Friend Day!

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/155)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

 

 

Post results and experiences to comments

Tuesday, 20 July 2021

 

Bring friends to any class this Wednesday for a free WOD!

 

Conditioning:

Row 250m

21 Sumo Deadlift High Pull (115/73)

Run 400m

21 Deadlifts (225/153)

Row 750m

42 Sit-up Slammers (12/8) @ 2m

Run 800m

21 Thrusters (115/73)

Row 1500m

21 Kettlebell Swing (72/53)

 

For Time

Use one bar. Adjust load as needed.

 

 

Post results and experiences to comments

Monday, 19 July 2021

Bring friends to any class this Wednesday for a free WOD!

 

Skill:

10 Lat activation pulls

10 Arch hollow swings on bar

20 Double unders

Rest 2:00

 

4 sets for quality

 

Conditioning:

MPCF Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Monday, 10 August 2020

 

 

Post results and experiences to comments

Saturday, 17 July 2021

 

Skill:

0:20 L-hang from bar

0:30 Rest

1/1 Handstand box walks (1 rotation left and 1 rotation right)

1:00 Rest

 

3 Sets

 

Conditioning:

Partner WOD

“Hitman”

21 Push press (95/63)

21 Bar over burpees

21 Box jumps (24/20)

15 Push press (115/73)

15 Bar over burpees

15 Box jumps (24/20)

9 Push press (135/93)

9 Bar over burpees

9 Box jumps (30/24)

 

12 min cap

 

…Rest 5:00 then…

As a pair, find a one-rep max

Clean to Hang Clean

 

10 min cap

 

For total weight lifted

 

 

Post results and experience to comments

 

 

Post results and experiences to comments

Friday, 16 July 2021

 

Conditioning:

Complete as many rounds and reps as possible in 1-minute of:

Alternating dumbbell snatches (50/35)

Front squats (135/93)

Rope climbs

Sit-ups

Single-arm devil press (50/35)

 

3 rounds* for score

*Rest 1:00 between rounds

 

Strength:

Shoulder Press*

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

*No racks are authorized. Athlete must clean load each set.

 

 

Post results and experiences to comments