General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33)   5 Cleans (95/63) 5 WB shots 2 C2B PLU   4 Cleans (135/93) 4 WB shots 2 C2B PLU   3 Cleans (155/103) 3 WB shots 2 C2B PLU   Conditioning: 50 Calories rowed 40 Sit-up slammers (12/8) @ 2m 30 Wall-ball shots (25/20) @ (10/9′) 20 Power cleans (155/103) 10 Chest-2-bar pull-ups   2 rounds for time     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.Read 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 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: Partner WOD “Biking with Angie*” “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   *Partners do equal work on Angie. But while partner is performing reps of Angie, the other partner has to be biking for calories.   For time and calories     Post results and experiences to commentsRead more

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 400m Rest 3-5 minutes   5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including rest This is a variation of Row’d Royalty 20.1. If you are registered for Row’d Royalty, you may perform it as they allow it. Otherwise, stick to the more limited rest times.   Strength: 4-4-4-4 @ 80% 1RM Deadlift   Specific warm-up: 7 @ 25% 6 @ 40% 5 @ 55% 5 @ 70%   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more

Flashback to 2014!   Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups*   For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a plate. The only thing allowed to touch is your chest to an abmat that is between the hand plates.   Mobility: Saddle sit Twisted cross Spine smash Overhead distraction     Post results and experiences to commentsRead more