Register to compete at the TRU Challenge at MP Fitness HERE!

Register to volunteer at the TRU Challenge at MP Fitness HERE!

 

Open Gym

1200-1330 AND 1700-1830

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

Back Squat

Spend 10 minutes warming up to 80% of 1-rm back squat and then…

On a 1:30 clock:

3 Back Squats @ 80%

 

6 sets for quality

 

Lift 2:

Bench Press + Strict Pull-ups

Spend 6 minutes warming up to 75% of 1-rm bench press and then….

On a 2:00 clock,

6 reps @ 75%

 

5 sets*

*5 strict pull-ups between sets

 

Lift 3:

Sandbag walking lunges*

Every 3:00 complete:

25-ft down and 25-ft back

 

4 sets for max load

*Sandbag must be placed on the shoulder. Must switch shoulders after 25 ft.

 

Core Work:

1:00 Low plank hold

10 v-ups

1:00 Hollow hold

10 GHD sit-ups (fast)

1:00 Rest

 

3 sound for quality

 

†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 in the comments