Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!

 

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:

Front Squat

Spend 10:00 warming up to 80% of 1-rm and then on a 2:00 clock:

3 @ 80%

 

5 Sets for Quality

 

Lift 2:

Shoulder Press

Spend 10:00 warming up to 80% of 1-rm and then on a 2:00 clock:

3 @ 80%

 

5 Sets for Quality

 

Lift 3:

Strict Pull-ups

On a 2:00 clock:

5 Reps

 

5 Sets for Quality

 

Core:

20 Kettlebell Russian Twists

0:30 Hollow Hold

10 Half-tacos

0:30 Left side plank

0:30 Right side plank

1:00 Rest

 

3-4 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