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*

Lift 1:

Clean Work

Every 0:75 seconds perform:

4 Muscle cleans @ 30%

3 Power cleans @ 40%

2 Squat cleans @ 50%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Lift 2:

Shoulder Press

Every 0:75 seconds perform:

4 @ 30%

3 @ 40%

2 @ 50%*

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

 

For quality

*Starting this set and continuing through the end, do not connect the two reps. Perform one, rest 15-20 seconds, and then do the second.

 

Core Work:

15 Plate sit-ups

100-ft Overhead kettlebell carry (left arm)

100-ft Overhead kettlebell carry (right arm)

15/side Kettlebell side bends

30 Hollow hold flutter kicks

 

4 Rounds for quality

 

*MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

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