Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00   6 rounds for time   Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″)   4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.   Mobility: Twisted Monkey – 1:00/side Reclined Spinal Twist – 1:00/side Shoelace Pose – 1:00/leg Pigeon – 1:00/side   Post times and experiences to commentsRead more

  Strength Drills: 0:00-2:00 5 Clean pulls + 5 Clean high pulls + 5 Power Clean @ 20% 1RM Clean* 2:00-4:00 4 Clean pulls + 4 Clean high pulls + 4 Power Clean @ 35% 1RM Clean* 4:00-6:00 3 Clean pulls + 3 Clean high pulls + 3 Power Clean @ 45% 1RM Clean* 6:00-8:00 2 Clean pulls + 2 Clean high pulls + 2 Power Clean @ 55% 1RM Clean* 8:00-9:00 1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 65% 1RM Clean* 9:00-10:00 1 Clean pulls + 1 Clean high pulls + 1 Power Clean @ 75% 1RM Clean*   For Quality *dropping and resetting between pulls is allowed   Conditioning: Partner WOD “Make-up and Break-up” Part 1: Death by EMOM: 1 Synchronized Power Jerk (135/93) 1 Burpee   For Score Every minute, add 1 rep of each. Continue this process until the partner...Read more

    Conditioning: 3 round for max rep of: 1 minute of Burpees 1 minute of Wall-Ball Shots (20/14) @ (10/9′) 1 minute of Deadlifts (115/75) 1 minute of Med-Ball Sit-ups (20/14) 1 minute of Hang Power Cleans (115/75) Rest 1:00 between rounds   For Total Score   Mobility: Saddle Sit – 2:00 Spine Smash – 2:00 Barbell Shoulder Smash – 1:00/side     Post score and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run   5 rounds for time Compare to Wednesday. 18 October 2017     Post time and experiences to commentsRead more

Friday night class is cancelled this week. Sorry for any inconvenience.   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