Register to compete at the TRU Challenge at MP Fitness HERE!

Register to volunteer at the TRU Challenge at MP Fitness HERE!

 

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:

On a 2:00 clock:

Clean Pull ⇒ High Hang Clean Pull ⇒ Hang Power Clean (to 4″ drop)

1 Complex @ 20%

1 @ 30%

1 @ 40%

1 @ 50%

1 @ 55%

1 @ 60%

1 @ 60%

1 @ 60%

1 @ 60%

1 @ 60%

 

For Quality

 

Lift 2:

On a 2:30 clock:

Deadlift

5 @ 45%

5 @ 55%

5 @ 65%

…and then 5 sets of:

7 @ 70%

 

For Quality

 

Lift 3:

On a 2:00 clock…

Double Dumbbell Bicep Curls

10-8-6-4-4-4

 

For Quality, increase load each time

 

Core Work:

AMRAP in 8:00:

10 Alternating floating planks* (5/side)

10 Half tacos

50-ft Sandbag bearhug carry (150/100)

 

For Quality

*Floating planks are performed with athlete in high plank position, then athlete lifts one arm and opposite leg simultaneously. Alternate through designated reps.

 

 

†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