Thursday, 24 July 2025

MP Iron Club on Thursday, and the 0530 and 0845 classes on Friday are canceled this week. We apologize for any inconvenience.

Please pray for Coach Sarah and Coach Jimmy as they compete in the 2025 Monster Games, Co-Ed Partner Division, this weekend.

 

Open Gym

1200-1330

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† is canceled for this week only.

 

Lift 1:

On a 2:30 clock…

8-7-6-5-4-3-2-1 rep rounds of:

Barbell rows

Strict pull-ups

 

For quality

 

Lift 2:

On a 4:00 clock…

4 rounds of:

10 Single-leg box squats/each leg*

10 Raised heel goblet squats

 

For quality

*Start seated on box below parallel, with KB in goblet position. Fully stand on one leg, and return to the box, all under control. Perform all ten on one leg before switching legs. I.E., do 10 on the right leg, and then 10 on the left.

 

Lift 3:

On a 2:00 clock…

20-18-16-14-12-10-8-6-4-2 rep rounds of :

Alternating dumbbell biceps curls*

 

For quality

*Increase the load in each set

 

 

†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

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