Endurance: 400m Run 40/32 Calories rowed 35/28 Calories biked Rest 3:00   4 rounds for total time   Core work: Low Plank Holds 0:30 hold, 0:30 rest 1:00 hold, 0:30 rest 1:30 hold, 0:30 rest 2:00 hold, 0:30 rest …continue pattern until failure   For longest hold     Post results and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups* 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extensions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time (32:00 cap) *Games standard Compare to Wednesday, 01 May 2019     Post results and experiences to commentsRead more

Conditioning: Every minute on the minute for 5 minutes perform: 6 Double dumbbell front squats (2x 50/35) 6 Dumbbell facing burpees   …Rest 2:00 then…   Every minute on the minute for 7 minutes perform: 3 Power cleans (135/93) 3 Bar muscle-ups   For completion   Strength: Every 2:00 on the minute perform: 1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk Start at 40% of 1-RM clean and jerk, increase each set by 10% 5 Sets for quality     Post results and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many reps* as possible in 3:00 of: 40′ Handstand walk (together) 12 Synchronized toes-to-bar Max rep squat snatches* (115/78) in remaining time 1:00 Rest between rounds   *Complete above AMRAP until partners have completed 50 squat snatches For time (19:00 cap)   Accessory Work: 10 Banded hip thrusts 0:30 GHD back extension hold 1:00 Rest   3 Sets for quality     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