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:

Take 18:00 to build to a heavy complex:

1 Squat clean ⇒ 1 Front squat ⇒ 1 Jerk

 

For max load

 

Lift 2:

On an every 2:30 clock:

5 Strict Press* @ 40%

5 @ 50%

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

 

For quality

*10 Push-ups after each set

 

Lift 3:

On an every 4:00 clock:

Back Rack Lunges

50-ft (25-ft down, turn and 25-ft back)

 

4 Sets

Increase load each set

 

Core Work:

10 Wall-ball GHD sit-ups

10 Kettlebell side bends straight into 100-ft suitcase carry (right)

10 Kettlebell side bends straight into 100-ft suitcase carry (left)

1:00 Hollow hold

1:00 Rest

 

3 Rounds 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