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

Strength/Conditioning: 20 Unbroken thrusters (75/53)* Rest 1-3 minutes 3 sets for total time (10 min cap)   Rest 7 minutes then…   E2MOM for 10 Minutes perform 2 Front Squats**   *Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken **Front squat percentages each set: 70%, 75%, 80%, 85%,...Read More

Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 25 Calories biked or rowed 20 Sit-up slammers (12/8) 15 Front squats (75/53) 10 Push press (75/53)   For score     Post results and experiences to commentsRead More

Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time Compare to Saturday, 21 September 2019     Post results and experience to commentsRead More

Conditioning: Partner WOD 2 Min AMCAP row Rest 2 min, then:   8 Min AMRAP (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball push-ups 20 Stationary alternating lunges   Rest 2 min, then 2 Min AMCAP bike   For time and total calories   Strength: Option 1: Make up or redo 1-rep max Or…...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

Strength & Conditioning: 7 Handstand push-ups 3 Squat cleans* Rest 1:30   10 rounds for time *start at 45% 1RM clean, increase load each round by 5% of your 1RM     Post results and experiences to commentsRead More

We must NEVER forget!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Wednesday, 11 September 2019 *It is...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

Labor Day fitness! Conditioning: 2019 Wodapalooza Online qualifiers 5 & 6 With a 15 minute clock, perform: 21-15-9 rep rounds of: Thrusters (95/63) Calories rowed Burpees over rower   For time   With remaining time, find: 1-rep max Clean and Jerk   For max load   Compare to Monday, 09 September 2019     Post...Read More