General Warm-up: Run 400m 10 Spiders 12 T-push-ups 14 Sit-ups 14 Squats 12 Shoulder press w/T’s 10 Ring rows Row 2:00 10m Goblet lunges 10 Kettlebell swings 20m KB waiter walk (each arm) 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 10 Deadlifts (95/63) 10 Overhead Squats (45/33) 8 Deadlifts (125/83) 8 Overhead Squats (75/53) 6 Deadlifts (155/103) 6 Overhead Squats (115/73) 4 Deadlifts (185/123) 4 Overhead Squats (125/83) 3 Deadlifts (225/153) 3 Overhead Squats (135/93)   Rest 5-7 min after specific warm-up.  Then…   “Rogue Invitational 2020 Event 6” 21 Deadlifts (275/185) 21 Overhead squats (155/105) 15 Deadlifts 15 Overhead squats 9 Deadlifts 9 Overhead squats   For time* *Athletes may have two bars. 10 min time cap     Post results and experiences to commentsRead more

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!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Conditioning: E2MOM for 10 Minutes: Row 12/9 cals 9 Sumo deadlift high pull (75/53) 7 Front squats (75/53) 5 Kettlebell swings (72/53)   Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Clean Start at 25-30% 1RM clean   Post results and experiences to commentsRead more

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/10 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Endurance: 10 cal bike 10 cal ski erg 10 cal row 200m run 20 cal bike 20 cal ski erg 20 cal row 400m run 30 cal bike 30 cal ski erg 30 cal row 600m run 30 cal bike 30 cal ski erg 30 cal row 400m run 20 cal bike 20 cal ski erg 20 cal row 200m run 10 cal bike 10 cal ski erg 10 cal row   For time     Post results and experiences to commentsRead more

General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC front squats   Specific Warm-up: 2 rounds of Burgener Warm-up with Clean 5 Squat cleans (45/33) 4 @ (75/53) 4 @ (95/63) 3 @ (125/83) 3 @ (155/103) 2 @ (185/123)   Strength & Conditioning: “Two-Faced”   10 to 1 rep rounds of: Front squats (185/123) Bar-facing burpees   Rest 5 minutes, then   1 to 10 rep rounds of: Strict handstand push-ups Box jumps (30/24)   For time     Post results and experiences to commentsRead more