General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 250m Rest 1:00 Row 500m Rest 2:00 Row 750m Rest 3:00 Row 750m Rest 2:00 Row 500m Rest 1:00 Row 250m   For total sprint time (Sprint time = total time – 9:00 of rest)   Strength: 4-4-4-4 @ 80% 1RM Front Squats   Specific warm-up: 7 @ 25% 6 @ 40% 5 @ 55% 5 @ 70%   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 8 T-Push-ups 10 V-ups 10 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 5 Toes-2-bar 5 Abmat sit-ups 1 Wall climb 3 Toes-2-bar 3 Abmat sit-ups 1 Wall climb Bike 15/12 Calories   Conditioning: 30 Toes-2-bar 15 Abmat Sit-ups 6 Wall climbs 20 Toes-2-bar 10 Abmat Sit-ups 3 Wall climbs 10 Toes-2-bar 5 Abmat Sit-ups 1 Wall climbs   For time (12:00 cap)   Strength: Find max load for the following complex: 1 Shoulder press ⇒ 2 Push press ⇒ 2 Push jerks     Post results and experiences to commentsRead more

  Conditioning: 3-person team WOD* “The Ape’s 44” Buy-in: 1976 meter row …then… 44 Thrusters (95/63) 44 Pull-ups 44 D-Ball Cleans (100/80) 44 Burpee box jump overs (20″) 44 Toes-2-bar 44 Wall-ball shots (25/20) @ (10/9′) 44 Squat cleans (135/93) 44 Kettlebell swings (72/53) 44 Handstand push-ups 44 Deadlifts (225/153) …then… Sell-out: 122 calories biked   For time *Equal work as best as possible. Only one bar is to be used. Athlete must change weight throughout the WOD. If team is co-ed, two bars are allowed.   Mobility: Reclined spinal twist Half straddle Pike Butterfly Low dragon     Post results and experiences to commentsRead more

  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33)   5 Cleans (95/63) 5 WB shots 2 C2B PLU   4 Cleans (135/93) 4 WB shots 2 C2B PLU   3 Cleans (155/103) 3 WB shots 2 C2B PLU   Conditioning: 50 Calories rowed 40 Sit-up slammers (12/8) @ 2m 30 Wall-ball shots (25/20) @ (10/9′) 20 Power cleans (155/103) 10 Chest-2-bar pull-ups   2 rounds for time     Post results and experiences to commentsRead more

  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.Read more