Open Gym

1200-1330 AND 1700-1830

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:

Squat snatch

Warm up to 80-85% and then….

Every minute on the minute, for 10 sets, complete

1 rep @ 80-85%

 

For quality

 

Lift 2:

On an every 3-minute clock:

Back Squat

12 @ 60%

8 @ 70%

4 @ 80%

8 @ 65%

12 @ 55%

 

For quality

 

Lift 3:

On an every 3-minute clock:

Bench Press

12 @ 60-65%

8 @ 70-75%

4 @ 80-85%

8 @ 65-70%

12 @ 55-60%

 

For quality

 

Core Work:

Every minute on the minute, for 3 sets (9-minutes) complete:

Minute 1: 10-15 GHD Sit-ups

Minute 2: 0:30 Hollow hold

Minute 3: 10-15 V-ups

 

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