Skill 1: 3/3 Hollow Rock to Arch (3 ea direction) 1:00 Rest 10 Double Dumbbell Maltese Press* 1:00 Rest 5 Sets *moderate weight, but each 10 should be done unbroken FC Skill challenge: Max reps single-unders 2 Attempts   Strength: EMOM for 15 minutes: 1 Squat clean (70-75% of 1-rep clean)*   For quality of...Read More

Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets   Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 06 May 2019     Post results and experiences to commentsRead More

  Skill: 3 Wall Walks 10 Supinated Ring Rows w/ feet elevated Rest 2:00   4 sets   Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 400-300-200 GHD Sit-ups 32-24-16  ...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 and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the...Read More

Skill: 4 Perfect push-ups with a 4 second negative 1:00 Rest 5 Sets   Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53)   Strength: Deadlift 4...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 10 Hollow Rocks 10 Arch Raises 20 Arch/hollow swings on bar 1:00 Rest 5 Sets   Conditioning: E3MOM for 21 minutes: 3 Squat snatches (125/83) 5 Burpees over bar 7 Pull-ups     Post results and...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups   Nancy’s...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   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...Read More

This Friday, Oct 9th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 7 Ring rows (straps crossed) 7 Push-ups (focus on hollow position) Rest 1:30 4 Sets   Strength and Conditioning: 10 Power clean & jerk (125/83) 15 Deadlifts (225/153) Rest 1:30 10 Power clean & jerk...Read More

  MP Fitness Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info. Conditioning: Partner WOD, equal work 2 Min AMCAP row …2 minute rest, then…   2 rounds for time of: 20 Wallball shots (25/16) @ (10/9) 40 Sit-ups 60ft Walking lunges 80 Speed skips …2 minute...Read More