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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:

Every minute on the minute perform 1…

High Hang Power Clean

 

10 sets

Start with an empty barbell, increase by 5-10# each set. Receive the bar in a 4″ drop each rep.

 

Lift 2:

On a 2:00 clock, perform…

2 Hang Clusters

 

8 sets for heavy load

 

Lift 3:

On a 4:00 clock, perform…

Back rack walk*⇒ 7 back squats ⇒ back rack walk*

 

5 sets

Build to a heavy load

*25-ft

 

Core work:

15 GHD sit-ups

30 KB russian twist

15 V-ups

30 Heel taps

Rest 1:00

 

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