Bike Sprints: Partner up 2 x 400m* 2 x 600m 2 x 800m 2 x 600m 2 x 400m   For Time *one sprint each partner at each distance   Conditioning: HERO WOD “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups   For Time WOD courtesy of Functional Fitness.com   Mobility: Wrist Stretch – 1:00/arm Saddle Sit –  2:00   Post time and experiences to commentsRead more

  Strength: Hang Power Snatch ⇒ 3 Overhead Squats 5 rep of complex, increasing load each set. Work to a heavy load   For quality and load   Conditioning: 100 Double Unders …then… 4 rounds of: 20 Alternating Dumbbell Clean to Overhead (50/35) 20m Alternating Overhead Dumbbell Lunges (50/35) …then… 100 Double Unders   For Time   Mobility: Overhead Distraction – 1:00/side Couch Stretch – 1:00/side Twisted Cross – 1:00/side     Post max load, time, and experiences to commentsRead more

  Partner WOD 4 round of: Run 150m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups …then… 80 yards Partner Carry …then… 22-16-10 reps of: Overhead Squats (95/63) Burpees …then… 80 yard Partner Carry …then… Run 800m 50 Back Extensions 50 Sit-ups …then… 80 yard Partner Carry   For Time   Flexibility/Mobility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg     Post time and experiences to commentsRead more

Friday night class is cancelled. Sorry for any inconvenience.    Conditioning: 40 Calories Rowed 30 Wall-Ball Shots (14/10) at 10′ 40 Pull-ups 30 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   For Time   Strength: Back Squat 7-rep max   For max load     Post time and load 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