Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Skill: 10 Hollow rocks 10 Arch raises 20 Hollow/arch swings on bar 1:00 Rest   5 Sets   Conditioning: 12 Devil presses (50/35) 50′ Double dumbbell walking lunge* 9 Devil presses (50/35) 50′ Double dumbbell walking lunge 6 Devil presses (50/35) 50′ Double dumbbell walking lunge 3 Devil presses (50/35) 50′ Double dumbbell walking lunge   For total time *For first lunges, hold one dumbbell overhead in your right hand, and the other dumbbell in a suitcase carry in left hand.  For second set of lunges, hold both dumbbell’s in front rack.  For third set, hold both dumbbells in farmers carry.  For last set of dumbbells, hold one dumbbell overhead in your left hand, and the other dumbbell in a suitcase carry in right hand.     Post results and experience in commentsRead more

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m, 500m, 250m, 250m   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Perfect Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (50/35)     Post results and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%   For quality and speed under the bar       Post results and experiences to commentsRead more

General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked   For Score Compare to Friday, 28 February 2020 *Add one rep to each exercise each round. Partners alternate exercises.     Post results and experiences to commentsRead more