Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups 100 Sit-ups …then… Row 1000m   For Time Compare to Monday, 16 April 2018   Royal Huddleston Burpee Challenge: Day 72   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits – 1:30     Post time, loads, and experiences to commentsRead more

  Conditioning: 3-person Team WOD “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 17 June 2017   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge”...Read more

No 0630 or 0845 class Friday. Sorry for any inconvenience.   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time (35:00 cap) Compare to Monday, 30 April 2018 *Run 400m at the end of each rep round   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00   Royal Huddleston Burpee Challenge: Day 69     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 †Members only this week. *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

Ready for Liftoff!   Strength & Conditioning: With a running clock, every minute on the minute perform 1 repetition of: Snatch, start at 25-30% 1-RM, adding (10/5) each round until failure …then, using the failed load, continue with: Clean, adding (10/5) each round until failure …then, using the failed load, continue with: Deadlift, adding (10/5) each round until failure*   For max load at each lift and total weight lifted *There will be a 45 minute time cap. If you reach the 44 minute mark, and haven’t hit max deadlift, perform max unbroken reps at final minute load.   Royal Huddleston Burpee Challenge: Day 67   Post results and experiences to commentsRead more