Register to compete in the Big 3 Power Output Challenge hosted by Rogue!

 

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:

Power clean

On an every 2:00 clock:

5 @ 30%

5 @ 40%

4 @ 50%

4 @ 55%

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 80%

 

For quality

 

Lift 2:

Box* front squats

On an every 2:00 clock:

5 @ 30%

5 @ 40%

4 @ 50%

4 @ 55%

3 @ 60%

3 @ 65%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 80%

 

For quality

*Athlete should chose a box that puts them right below parallel in the squat

 

 

Lift 3:

On an every 2:00 clock:

Double dumbbell alternating hammer bicep curls

16-14-12-10-8

 

Accessory:

Core work:

5 “6-count” Rocky sit-ups

10 GHD Sit-ups

1:00 Low plank

 

3 Sets or 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