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:

Power Snatch

Every 0:30, complete:

1 @ 80-85%

 

20 Sets for quality

 

Lift 2:

Back Squat

Every 2:30 complete:

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

5 @ 75%

5 @ 75%

5 @ 75%

 

For Quality

Lift 3:

Every 2:30 complete:

10 Ring dips*

 

4 Sets for quality

*Goal is to complete 10 reps unbroken, but athlete may break up if needed.

Core Work:

10 V-ups

30 Heel taps

10 Dip support leg raises on rings

100-ft Single-arm kettlebell farmer carry (right)

100-ft Single-arm kettlebell farmer carry (left)

 

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.

 

 

Post results and experiences in the comments