Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35) 12 Pull-ups   Fran’s House 15 Thruster (95/63)   Nancy’s House 400m Run 15 Overhead squats (95/63)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)   Kelly’s House 400m Run 30 Box jumps (24/20″) 30 Wall-ball shots (20/14) @ (10/9′)   For time     Post results and experiences to commentsRead more

  Conditioning: 10 rounds of: 10 Back Squats (135/93)* 100m Sprint Rest 30 seconds   For Time *must clean bar from ground and place in the back rack position Compare to Wednesday, 03 October 2018   Flexibility: Olympic Wall Squat Middle Split Side Straddle Twisted Cross     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 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

  Conditioning: 15 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean from floor, and place on back.   Strength: Overhead Squat 1-rep max Compare to Wednesday, 30 May 2018     Post results and experiences to commentsRead more

  Endurance: Run 1 mile Rest 3:00 Run 800m Rest 2:00 Run 400m Rest 1:00 Run 200m   For time   Accessory Core: Partner up, and perform: 40 Partner push-ups w/ alternating clap* *Every time you rest, both partners must perform: 30 second weighted low plank (55/45) 30 second weighted hollow hold (35/25)   For time Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.     Post results and experiences to commentsRead more