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: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90% (15:00 cap)   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat*   For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ Score is total number of Cleans and Front Squats   …Rest 5 minutes, then… Run 400m 8 Burpees-over-bar Run 300m 12 Burpees-over-bar Run 200m 16 Burpees-over-bar   For Time Compare to Monday, 19 October 2015   Mobility: Couch Stretch – 2:00 per side Overhead with External Bias – 2:00 per side Hip Capsule – 2:00 per side     Post max load, score, time, and experiences to commentsRead more

  Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m   For Time   …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m   For Time   Skill or Strength: Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.   Flexibility/Mobility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30     Post choice, time, skills worked, and experiences to commentsRead more

Congratulations to Christa and Norka on their first comp! Strong work ladies!   Conditioning: Complete as many as possible in 10 minutes of: 300m Run 10 Toes-2-Bar 10m Handstand Walk 10 Weighted Box Step-ups (50/35)* @ (24/20”)   For Score *While holding a (50/35) DB in each hand   Strength: 10 rounds of: 4 Strict Pull-ups 3 Shoulder Press*   For max load *Each round, increase load   Mobility: Eye of the Needle – 1:00/side Reclined Spinal Twist – 1:00/side Hip Capsule – 1:00/side Overhead Distraction – 1:00/side     Post score, load, and experiences to commentsRead more

  Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute   3 rounds for score Compare to Saturday, 15 October 2016 *45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds. Only one partner at a time working at the Burpee, GHD, Box Over and Row. GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement. “Synchronized” requires athletes be at the top and bottom of each rep simultaneously.   Strength: Clean & Jerk 1-rep max Team Total 15:00 cap   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted...Read more