Click HERE to register early for Conquer the Gauntlet on September 11th, 2027!

 

Open Gym

1200-1330 AND 1700-1830

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*

Lift 1:

Hang squat snatch

On a 2:00 clock…

4 @ 30%

4 @ 40%

3 @ 50%

3 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

 

For quality

 

Lift 2:

Back Squat

Spend 10:00 warming up to 80% of 1RM, and then on a 2:00 clock:

3 @ 80%

 

5 Sets

 

Lift 3:

Kettlebell Goblet Bulgarian Split Squats

On a 2:00 clock:

10 Reps

 

4 Sets, building in weight each set

 

Core:

5 “6-count Rocky” sit-ups

0:30 Low plank hold

10 V-ups

0:30 Hollow hold

 

3-4 Rounds

 

†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 performance in Olympic and power lifting.

 

 

Post results and experiences in the comments