Strength: Shoulder Press 3-3-3-3-3-3*   For max load *Pause between each rep as to have a dead start every rep. Do not connect reps. Conditioning: 20-10-5 rep rounds of: Front Squats (115/73) Toes-2-Bar Deadlift (225/143) Chest-2-Bar Pull-ups   For time (15:00 cap) Only use one bar. Change weights each round.   Mobility: Sink Mobilization Quad Smash Spine Smash     Post load, time, and experiences to commentsRead more

  Conditioning: 3-person team WOD* Row 600m 4 rounds of: 12 Power Cleans (155/103) 12 Toes-2-Bar …then… Bike 1200m 3 rounds of: 18 Shoulder to Overhead (135/93) 18 Alternating Pistols …then… Row 1200m 2 rounds of: 24 Bar-over-Burpees 24 Box Overs (30/24″) …then… Bike 2400m 60 Front Rack Walking Lunges (115/73) 180 Double Unders   For Time *Equal work required. Only one athlete working at a time. Tag between exercises.   Flexibility: Right Side Straddle Left Side Straddle Middle Straddle Right Leg Split Left Leg Split Middle Splits     Post time, max load, and experiences to commentsRead more

  Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50 Double Unders   …rest 3:00, then… 3-minutes of: Max Calories Rowed   For time and total calories Compare to Monday, 08 January 2018 Flexibility/Mobility: Couch Stretch Hip Capsule Child’s Pose with Shoulders     Post time, calories, 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 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 Olympic 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

  Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80%   For quality   Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups   For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar off the back.   Mobility: Quad Smash Overhead Distraction Twisted Cross     Post loads, time, and experiences to commentsRead more