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
DID NOT LIKE THOSE BACK SQUATS 🥸😮💨
80# on power snatches
145# on back squat
Not sure about 1RM for either
That was spicy! Those back squats were tough.