Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then, immediately into 4 rounds of: 200m Run 15 Push-ups Then, immediately into 4 rounds of: 200m Run 25 Squats   For time (30:00 cap) Compare to Saturday, 31 August 2024 †Levels: Intermediate/70+ Advanced: Same as run as Adv, 8 pull-ups, 12 push-ups, 20 squats Beginner/70+ Scaled: 100m run, 8 banded pull-ups or ring rows, 12 push-ups, 20 squats     Post results and experiences in the commentsRead more

Congratulations to MP’s Kylee and Stephenie, team “Buns-N-Guns” on their 2nd place finish at TRU Challenge!   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 2:30 clock) Box Back Squats 6 @ 30% 5 @ 45% 5 @ 55% 4 @ 65% 4 @ 70% 3 @ 75% 3 @ 80% 3 @ 80% 3 @ 80% 3 @ 80%   For quality   Lift 2: (On a 2:00 clock) Seated Arnold Press* 10-8-8-6-6   For quality *Build in weight each set   Lift 3: (On a 3:00 clock) Sandbag Bearhug Carry Lunges 50-ft (25-ft down and 25-ft back)   4 Sets for max load   Lift 4: Gymnastics Strict Strength Program (Base this on where you...Read more

  Endurance: 10/8 Calories ski 10/8 Calories bike 10/8 Calories row 200m Run 20/16 Calories ski 20/16 Calories bike 20/16 Calories row 400m Run 30/24 Calories ski 30/24 Calories bike 30/24 Calories row 600m Run   For time (25:00 cap) Compare to Monday, 23 September 2024   †Levels: Intermediate/70+ Advanced: Rep scheme: 8/6 calories on each machine, 200m run, 16/12 calories on each machine, 300m run, 24/20 calories on each machine, 500m run Beginner/70+ Scaled: Rep scheme: 6/4 calories on each machine, 150m run, 12/10 calories on each machine, 200m run, 20/16 calories on each machine, 400m run Accessory Work: 50 Push-ups   For time     Post results and experiences in the commentsRead more

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters, Shelby and Erin; his son, Zachary; his parents, Ross and Glenda; and his siblings, Kelly and Daniel.   Thank you, Veterans, for all that you have done, are doing, and will do, so that we may enjoy the freedoms we have in the greatest nation in the world. Happy Veteran’s Day!   Conditioning: “Holleyman” Hero WOD (partner version) 5 Wall-ball shots (20/14) @ (10/9′) 3 Handstand push-ups 1 Power clean (225/153)   30 rounds* for time (30:00 cap) *Partners alternate complete rounds †Levels: Intermediate/70+ Advanced: (16/10) wall ball, (185/123) power clean Beginner/70+ Scaled: (12/8) wall ball, box handstand push-ups, (155/103) power...Read more

Conditioning: 1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups* *7 Burpee shuttle runs after each set   For time (16:00 cap) †Levels: Intermediate/70+ Advanced: Chin-over-bar pull-ups, 5 burpee shuttle runs Beginner/70+ Scaled: Ring rows or banded strict pull-ups, 4 burpee shuttle runs   Strength: On a 2:00 clock: Bench Press 5 @ 80%   5 Sets for quality     Post results and experiences in the commentsRead more