Click HERE to register for Conquer the Gauntlet on Sept 12th!

Open Gym

1200-1330 AND 1700-1830

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*

Lift 1:

Every 2:00, perform:

Overhead Squat

10-8-6-4-3-3-2-2-2-2-2 rep rounds

 

Build to a heavy 2-rep, then repeat the same load four more times

 

For load and quality

 

Lift 2:

Every 2:00, perform:

2 Power Cleans

 

Start at 30%, increase by 5% each round until reaching 70%, then do 3 sets of 1 rep at 70%, then 3 sets of 1 at 75%, and then 3 sets of 1 at 80%

 

For quality

 

Lift 3:

Every 90 seconds, perform

Double dumbbell biceps curls

10-8-6-4-4-4 rep rounds*

 

For load and quality

*Increase load each round

 

Core Work:

5 Strict toes-to-bar

10 V-ups

15 GHD sit-ups

1:00 Low plank hold

 

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 performance in Olympic and power lifting.

 

 

Post results and experiences in the comments