Conditioning: Complete as many reps as possible in 30 minutes of: 400m Run 1 Pull-up* 1 Overhead squat (95/63)* 1 Ring dip* For score *Add 3 reps of each, each round. Run stays the same throughout. Flexibility: Left half straddle Right half straddle Pike stretch Butterfly Stretch Royal Huddleston Burpee Challenge:...Read More
Rest Day MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
Christa and Jef having fun with WOD 3 at Festivus Games on Saturday! Conditioning: Athletic Skill Sheet Beginner WOD “Christine” 500m row 12 Bodyweight Deadlifts 21 Box Jumps (20″) 3 rounds for time Compare to Wednesday, 09 May 2018 Strength: Push-Press 3-rep max (connected) For max load Mobility: Reclined spinal twist...Read More
Flashback 2012! Rest Day MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend...Read More
Flashback 2012! Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017 Skill: Pick a few skills from Athletic Skill Sheets and work on them Flexibility: Right leg...Read More
NEW Gear! Place orders now!! CFE: 30 seconds max calories biked 30 seconds hollow hold Rest 1:00 30 seconds max calories rowed 30 seconds low plank hold Rest 1:00 3 rounds for total calories Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 GHD Sit-ups 9...Read More
NEW Gear! Place orders now! Conditioning: With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of: D-Ball Walking Lunges (80/50) GHD Sit-ups Calories Rowed Burpees Strict Pull-ups 3 rounds† for score †One minute rest between rounds. Compare to Monday, 18 February 2019 Strength: Back Squat 5 reps at 65%...Read More
Conditioning: “Sensational Sevens” 7 Calories biked 7 Strict pull-ups 7 Kettlebell thrusters (53/35) 7 Plate push-ups* 7 Deadlifts (225/153) 7 GHD Sit-ups 7 D-ball cleans (100/80) 49 Double Unders 7 rounds for time *One plate for each hand, one for feet. An at between hands. Chest touching the a mat is the only...Read More
