Rest Day     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!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.   Royal Huddleston Burpee Challenge: Day 18     Post results and experiences to commentsRead more

  General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: Row 15 hard slow strokes rest ~1:00 Row 10 fast strokes rest ~2:00 Row 15 strokes at desired race pace rest ~3:00   Skill: MPCF Board WOD Row 500m For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare both to Tuesday, 02 October 2018     Flexibility/Mobility: Right side straddle Left side straddle Center straddle Butterfly Pike   Royal Huddleston Burpee Challenge: Day 17     Post times, loads, and experiences to commentsRead more

    General warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Bike skill work: Max calories per round on the assault bike in 40 rotations* Rest 2:00 between rounds 7 rounds for max calories per round and total calories *1 Rotation is a complete rotation of the front sprocket. I.E. If your right foot starts on top, after it has returned to the top, 1 rotation has been made. Also, if your right hand starts forward, after it returns to the forward position, 1 rotation has been made.   Skill work: Look at skill sheets, and look at 2-3 exercises/movements to work on or test out   Royal Huddleston Burpee Challenge: Day 16     Post results and experiences...Read more

Happy President’s Day 2020!   Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Wednesday, 18 April 2018 Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.   Flexibility: 10 Sit-ups to Straddle Right Side Straddle Left Side Straddle Middle Straddle   Royal Huddleston Burpee Challenge: Day 15     Post results and experiences to commentsRead more

  Conditioning: “Love is in the Air” 4-person Team Buy-in: 400 Double Unders   …rest 1 minutes, then… 40 Overhead Squats (115/73) 60 Ring Dips 80 Kettlebell Swings (97/62) 100 Wall-Ball Shots (25/16) @ (10/9′) 120 Calories Rowed 100 Toes-2-Bar 80 Burpees (Games Standard) 60 Handstand Push-ups 40 Deadlifts (295/195)*   …rest 1 minute, then… Sell-out: 200 Calories Biked   For Time Equal work required Compare to Saturday, 17 February 2018 *Use one bar. Add weight to OHS bar.   Royal Huddleston Burpee Challenge: Day 13* *See Day 1 for rules     Post results and experiences to commentsRead more