Open Gym

1200-1330

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1:

Bench Press

Take 7-minutes to warm-up to 75% of 1-rm and then on an every 1-minute clock:

3 @ 75%

 

7 sets for quality

 

Lift 2:

On an every 2-minute clock:

Back Squat

5 @ 40%

4 @ 50%

3 @ 60%

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 85%

3 @ 85%

3 @ 85%

 

For quality

 

Lift 3:

On an every 2-minute clock:

Double Dumbbell Alternating Bicep Hammer Curls

20-18-16-14-12-10-8-6-4-4

 

For quality, increase load each set

 

Core Work:

10 V-ups straight into a 0:20 hollow hold

15 Kettlebell side bends straight into 100-ft suitcase carry (left)

15 Kettlebell side bends straight into 100-ft suitcase carry (right)

20 Back extensions

1:00 Rest

 

3 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 the Olympic and power lifts.

 

 

Post results and experiences in the comments