Conditioning: Every minute on the minute, for 14 minutes, complete: Odd minutes: 10 Thrusters (95/63) Even minutes: 20 Kettlebell swings (53/35) For completion Skill: 0:30 Wall-facing handstand hold 0:30 Rest 10 Scapular push-ups 0:30 Rest 0:30 Hollow hold 1:00 Rest 4 Sets for quality Post results and experiences to commentsRead More
Conditioning: Every minute on the minute, for 4 sets: Minute 1: 0:30 Max reps kettlebell swings (72/53) Minute 2: 0:30 Row for max calories Minute 3: 0:30 Max reps goblet squats (72/53) Minute 4: Rest For score Strength: On a 3:00 clock… Deadlift 5 reps @ 80% of 1-Rm 4 sets for...Read More
Conditioning: 30 Overhead squats (115/78) 60 Double-unders 30/24 Calories row/bike/ski* 90 Cross-over single unders 3 Rounds for time (25:00 cap) *Athlete must row one round, bike one round, and ski one round Post results and experiences to commentsRead More
Conditioning: As many reps as possible in 12-minutes of the following: 16 GHD sit-ups 12 Alternating dumbbell hang clean and jerk (50/35) 8 Handstand push-ups 4 Strict pull-ups For score Strength: On a 1:30 clock, perform the following complex: 1 Snatch Deadlift ⇒ 1 Power Snatch ⇒ 1 Squat Snatch 1 Complex @ 65% 1...Read More
Open Gym 1200-1330 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 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More
Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets For total work time (total time minus 8 minutes of rest) (35:00 cap) Post results and experiences to...Read More
Conditioning: 15 Double dumbbell deadlifts (2×50/35) 25-ft Front rack lunges 200m Run 25-ft Front rack lunges 15 Double dumbbell deadlifts 25-ft Front rack lunges 20/15 Calories biked/skied 25-ft Front rack lunges 2 rounds for time (15:00 cap) Strength: Every 2:00 minutes, perform: 5 Front squats Set 1 @ 35% Set 2 @ 45% Set 3...Read More
Conditioning: 2 Rounds of: 15 Wall-ball GHD sit-ups (12/8) 15 Ring support tuck-ups 15 Wall-ball cleans (20/14) …Rest 1 minute and then… 30 Wall-ball cleans (20/14) 30 Ring support tuck-ups 30 Wall-ball GHD sit-ups (12/8) For time (15:00 cap) Strength: Back squats On a 2:30 clock, perform: 5 @ 75% of 1-Rm 5 Sets of...Read More
Open Gym 1200-1330 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 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More
