General Warm-up: 2 rounds* of: Bike 1:00 6 Spiders 6 Push-ups Row 1:00 8 Sit-ups 8 Squats Ski 1:00 6 Ring rows 6 SP w/T’s Run 200m *On round 2, increase the intensity of the bike, row, ski, and run.   Specific Warm-up: 5 Front squats (45/33) 5 HPC 5 Thrusters 4 Front squats (95/63) 4 HPC 4 Thrusters 3 Front squats (135/93) 3 HPC 3 Thrusters    Strength & Conditioning: 21-15-9 rep rounds of: Front squats (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters (135/93) Bar-facing burpees   For time     Post results and experiences to commentsRead more

  Conditioning: Partner WOD: Buy in: 100 cal bike for time (8 min cap, if finished before 8 min, rest)   At 8 min mark begin 20 min AMRAP of: 400m run 20 Overhead squats (95/63) 20 Box jumps (20”) 20 Handstand push-ups For score   Then… Cash Out: 100 bar over burpees for time     Post results and experiences to commentsRead more

Strength: Every 75 seconds, perform 1 rep, then add (10/5), repeat and continue until failure of: Snatch Start at 25-30% 1RM snatch   Post max successful load   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 200m Run 40-ft DB Overhead walking lunges – right arm (50/35) 20 GHD sit-ups 40-ft DB Overhead walking lunges – left arm (50/35)   For score* *Run is worth 8 pts, 1 for each 25m. Every 5-ft of lunges is worth 1 pt. One round is worth 36 pts     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

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 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Specific warm-up: 2 rounds of Burgener warm-up 7 Hang snatch (45/33) 7 Thruster 7 Sumo DL high pull 5 Snatch (75/53) 5 Thruster 5 Sumo DL high pull 3 Snatch (95/63) 3 Thruster 3 Sumo DL high pull   Conditioning: 1000m Row 30 Ring dips 30 Sumo deadlift high-pull* 30 Handstand push-ups 30 Snatches* 30 Alternating pistols 30 Pull-ups 30 Thruster* 30 Burpees-over-bar 1000m Row   For time *all lifts are same load (95/63)     Post results and experiences to commentsRead more