Open Gym

1200-1330 AND 1700-1830

Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1: 

Every 3:00, perform one set of:

Deadlifts

10-10-10-10-10

 

Build to heavy 10 reps connected

 

Lift 2:

Every 2:00 on the minute

Alternating standing dumbbell bicep curls

20-16-12-8-6-4-4

 

For max load, increase the load each set

 

Lift 3:

Every 3:00, perform one set of:

Front Squats

10-10-10-10-10

 

Build to heavy 10 reps connected

 

Core Work:

Every minute on the minute:

Low plank hold

45-30-15-30-45 sec hold

…then…

3 rounds of:

10 V-ups to PVC in snatch grip

20 Heel taps

1:00 Rest

 

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.

 

 

Post results and experiences in the comments