Conditioning: 2000m Bike 20 Alternating dumbbell snatches (50/35) 20 Pull-ups …rest 2:00, then… 750m Row 15 Dumbbell hang power clean and jerks (2×50/35) 15 Burpees over dumbbells …rest 2:00, then… 600m Run 10 Single-arm dumbbell overhead squats left (50/35) 10 Single-arm dumbbell overhead squats right (50/35) 10 Bar muscle-ups For time (30:00 cap)Read more

Open Gym 1200-1330 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 1700-1830 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. Don’t worry if you’re not there yet, we also offer separately scheduled private lessons to teach these lifts if knowledge and application are lacking.   Posts results and experiences to commentsRead more

Conditioning: 15-10-5 rep rounds of: Deadlifts (225/153) Shuttle runs (25-ft down and back = 1) …straight into… 20 Wall-walks …straight into… 5-10-15 rep rounds of: Deadlifts (225/153) Shuttle runs For timeRead more

Endurance: 2500m Row* For time *At the top of every 3:00 perform the following: 0:00 – Bike 20/16 Calories 3:00 – Bike 20/16 Calories 6:00 – Bike 15/12 Calories 9:00 – Bike 15/12 Calories 12:00 – Bike 10/8 Calories 15:00 – Bike 10/8 Calories 18:00 – Bike 5/4 Calories 21:00 – Bike 5/4 Calories …now finish all remaining meters Accessory: Plank Ladder (Hold/Rest) 0:10/0:50 0:20/0:40 0:30/0:30 0:40/0:20 0:50/0:10 0:50/0:10 0:40/0:20 0:30/0:30 0:20/0:40 0:10/0:50 Max hold For qualityRead more

Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead more