Conditioning: Partner WOD, alternating exercises   20 Min AMRAP: Run 2 x 200m 4 Strict pull-ups 6 Deadlifts (275/185) 8 Alternating pistols 10 GHDs 30 Double unders   For score     Post results and experience to commentsRead more

Conditioning: 1 Min row for cals 1 Min bike for cals 1 Min burpees 1 Min handstand push-ups 1 Min bar to chest pull-ups Rest 4 min   3 rounds for total score     Post results and experience 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

Strength/Conditioning: 20 Unbroken thrusters (75/53)* Rest 1-3 minutes 3 sets for total time (10 min cap)   Rest 7 minutes then…   E2MOM for 10 Minutes perform 2 Front Squats**   *Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken **Front squat percentages each set: 70%, 75%, 80%, 85%, 85%     Post results and experience to commentsRead more

General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers   Endurance/Bike Skill Work: 1 Min bike for max calories using only arms 1 Min bike for max calories using only legs 1 Min bike for max calories using arms and legs Rest 3 min   5 rounds for max calories     Post results and experience to commentsRead more