Conditioning: “Four Ways to Die” Death by Kettlebell Swings (72/53) 2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…   …Rest 2 minutes… Death by Box Jump Overs (30/24”) 2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…   …Rest 2 minutes… Death by Sit-up Slammers (12/8) 3 on minute 1, 6 on minute 2, 9 on minute 3, and so on…   …Rest 2 minutes… Death by Bike (3/2) on minute 1, (6/4) on minute 2, (9/6) on minute 3, and so on…   For scores †Levels: Intermediate/70+ Advanced: (62/45) kettlebell, (24/20″) box jump overs, (10/6) sit-up slammers Beginner/70+ Scaled: (53/35) kettlebell, (20/16”) box step overs, (8/4) sit-up slammers     Post results and experiences in the commentsRead more

Come to the UMAC to cheer on the “MP Vintage 246” team at KO in the OK 12 today and tomorrow!   Conditioning: Partner WOD 25 Strict pull-ups 80* Calories rowed 50 Devil presses (2 x 50/35) 80 Calories skied 75 Toes to bar 80 Calories biked 100m Front rack lunges (2 x 50/35)   For time (30:00 cap) * Calories listed are for MM teams. For MF and FF teams, M performs 40 Calories, and each F performs 32 Calories.     Post results and experiences in the commentsRead more

  Conditioning: 7 Hang power cleans (115/78)* 6 Front squats 5 Shoulder to overhead 24 Double-unders   5 Rounds for time *Same load throughout WOD (12:00 cap) Compare to 27 August 2024 †Levels: Intermediate/70+ Advanced: (95/63) barbell, 24 double-unders OR 48 single-unders Beginner/70+ Scaled: (80/53) barbell, 24 single-unders Strength: Overhead Squat OR Front Squat Every 1:30, perform 1 rep @ 40% @ 45% @ 50% @ 55% @ 60% @ 65% @ 70% @ 75% @ 80% @ 85% @ 85% @ 85%   For quality     Post results and experiences in the commentsRead more

  Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Power Snatch Spend 10-minutes warming up to 80-80% of 1Rm and then every 0:30, complete: 1 @ 80-85%   20 Sets for quality   Lift 2: Back Squat Every 2:30 complete: 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75% 5 @ 75%   For Quality   Strict Strength: Spend 10-minutes working on the gymnastics strict strength program   Core Work: 10 V-ups 30 Heel taps 10 Dip support knee raises on rings 100-ft Single-arm kettlebell farmer carry (right) 100-ft Single-arm kettlebell farmer carry (left)   3 Rounds for quality   †MP Iron Club programming...Read more

Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: 5 Shuttle runs (25-ft down and back = 1 rep) 10 Strict pull-ups 15 Push-ups 20 Squats 10 Shuttle runs 15 Strict pull-ups 20 Push-ups 25 Squats 15 Shuttle runs 20 Strict pull-ups 25 Push-ups 30 Squats   For time (18:00 cap) †Levels: Intermediate/70+ Advanced: Rep counts are: 4-8-12-16, 8-12-16-20, 12-16-20-24 Beginner/70+ Scaled: Rep counts are: 3-6-9-12, 6-9-12-15, 9-12-15-18, banded strict pull-ups OR ring rows     Post results and experiences in the commentsRead more