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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:

Every 90-seconds perform:

Pressing Snatch Balance

3 @ 20%

3 @ 25%

3 @ 30%

 

Lift 2:

Every 90-seconds perform:

Dropping Snatch Balance

2 @ 35%

2 @ 40%

2 @ 45%

 

Lift 3:

Every 90-seconds perform:

Heaving Snatch Balance

1 @ 50%

1 @ 55%

1 @ 60%

 

Lift 4:

Every minute on the minute perform 1:

Snatch

Starting at 30%, increase by 5-10% until heavy rep or failure

 

Lift 5:

Bench Press

Every 75-seconds perform:

5 @ 30%

4 @ 40%

3 @ 50%

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

2 @ 90%

 

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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