Endurance: On a 30 minute running clock… 40 Calories biked 1:00 Rest 30 Calories rowed 2:00 Rest 20 Calories skied 3:00 Rest 10 Calories biked In remainder of 30 minute time… Row for max meters (at 75% of 6:00 row pace)   Accessory: 10 Barbell good mornings 3 Sets for quality     Post results and experiences to commentsRead more

  Conditioning 1: 6-minute row test   For max distance Compare to Friday, 23 July 2021   …Rest 10:00, then…   Conditioning 2: As many rounds and reps as possible in 10 minutes of: 25-ft Single arm dumbbell overhead walking lunge (right arm) (50/35) 25-ft Single arm dumbbell overhead walking lunge (left arm) (50/35) 10 Shuttle runs* 5 Strict pull-ups   For score *1 shuttle run consists of athlete running one 25′ length and touching the ground with one hand while both feet are past tape line     Post results and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 24-minutes of: 15 Toes to bar 10 Handstand push-ups 5 Deadlifts (315/205) 30/24 Calorie row, bike, ski*   For score *alternate through rounds   Strength: Box Pause Back Squat 5-5-5-5   For total weight lifted in the 25 reps* * Add each of the loads together of successful sets. E.G. set 1-200, set 2-215, set 3-225, set 4-230 Failed; score is 640     Post results and exercises to commentsRead more

  Conditioning: 2022 MPCF Fitness Challenge WOD 21 Burpees 18 Sit-ups 15 Squats 12/10 Calories rowed 76 Single-unders   4 rounds for time (25:00 cap)   Skill/Accessory: Weight hip thrust 10 reps with a 3-second pause at top   3 rounds* *Increase weight each round     Post results and experiences to commentsRead more

  Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more