Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6 min bike test” here Tuesday, 06 April 2021   Strength: Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @ 55% 9 @ 65% 7 @ 75%   For quality     Post results and experiences to commentsRead more

Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   Skill: Turkish Get-up 4 set of 10 (5 each side) Increase load each set   For loads     Post results and experiences to commentsRead more

  Conditioning: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP alternating exercises of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 2 Power Cleans (135/93) 2 Box Overs 4 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 1 Power Cleans (185/123) 1 Box Overs 2 Grasshoppers   …rest until 18:00, then perform with equal work: 20 Synchronized Plank Claps 40 Kettlebell Swings (53/35) 80 Wall-Ball Shots (20/14) @ (10/9′) 40 Kettlebell Swings 20 Synchronized Burpees   For time     Post results and experiences to commentsRead more

Conditioning: “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Wednesday, 30 January 2019   Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80%   For quality and load, goal is to connect all reps and maintain proper form     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