Open Gym

1200-1330 AND 1700-1830

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

Sandbag walking lunges*

Every 3:00 complete:

25-ft down and 25-ft back

 

4 sets for max load

*Sandbag must be placed on the shoulder. Must switch shoulders after 25 ft.

 

Lift 2:

Strict pull-ups*

Every 1:30 complete

4 Reps

 

10 Sets for quality

*The athlete may choose to do weighted strict pull-ups

 

Lift 3:

On an every 3-minute clock:

Double Dumbbell Thrusters

18-15-12-9-6 rep rounds*

 

For quality and load. The goal is for all reps to be unbroken.

*Increase the load each round

 

Core Work:

15 GHDs to parallel while holding a weight plate

30 Kettlebell Russian twists

0:45 Low plank

 

3 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.

 

 

Post results and experiences in the comments