Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat…   7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice     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* Lift 1: Split Jerk 1-1-1-1-1-1-1-1 Every 2 minutes, starting at 30% C & J, perform 1 split jerk, then add 5-10%, building to a heavy single   Lift 2: Overhead Squat Every 2:30 perform: 10-9-8-7-6-5-4-3-2-2 rep rounds   Build to heavy 2 rep   Lift 3: Zombie Front Squat 6-6-5-5-4-4-3-3   Build to heavy 3   *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

Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar   10 Rounds for time, partners alternate rounds   …Rest 5:00 and then…   3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups   For time, equal work, split reps as desired (30:00 cap total)     Post results and experiences to commentsRead more

Conditioning: On a running clock… From 0:00 to 5:00… Establish a 1-rep max snatch …Rest 1:00… From 6:00 to 11:00, as many rounds and reps as possible of: 2 Double dumbbell front squats* (2 x 50/35) 2 GHD sit-ups* …Rest 1:00… From 12:00 to 17:00… Establish a 1-rep max snatch   For TWO scores (total load on both lifts and total score of AMRAP) * Add 2 reps to both exercises each round on AMRAP     Post results and experiences to commentsRead more

Endurance: 800m Row 800m Run 800m Ski 2400m Bike   For time* *Athlete may break up these meters in any way and may accumulate in any order (20:00 cap)   Strength: Back Squat 5 @ 70% of 1-rm   3 Sets for quality     Post results and experiences in commentsRead more