Conditioning: 35 GHD Sit-ups 70 Double-unders 800m Run   3 Rounds for time (30:00 cap)     Post results and experiences to commentsRead more

Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied*   5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap)   Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @ 70% @ 75% @ 80% @ 80-85%   For quality     Post results and experiences to commentsRead more

Endurance: 1:00 Max line-facing burpees 1:00 Rest 1:00 Max calories biked 1:00 Rest 1:00 Max calories skied 1:00 Rest 1:00 Max double-unders 1:00 Rest 1:00 Max calories rowed 1:00 Rest   2 Rounds, and then immediately into:   2:00 Max line-facing burpees 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max calories skied 1:00 Rest 2:00 Max double-unders 1:00 Rest 2:00 Max calories rowed 1:00 Rest   For score     Post results and experiences to commentsRead more

Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″)   For score   Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM   4 Sets* for quality *10 Push-ups after each set     Post results and experiences to commentsRead more

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 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 to commentsRead more