Strength: Front Squats 4×5 @ 70%   For quality under load   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 25 Double Unders 5 Deadlifts (135/93) 5 Back Squats (135/93) 5 Shoulder-2-Overhead (135/93)   For Score   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon – 1:30/side Child’s Pose w/ shoulders – 2:00     Post load, score, and experiences to commentsRead more

Starting next week, MP Iron Club! Come join us as we begin our lifting class coached by Michael Such, USAW Level 1. We will be starting a 12-week cycle. Don’t miss out!!   Rest Day   Open Gym 1730-1900     Post experiences to commentsRead more

  Strength: 10:00 to work up to a heavy 4-rep… Overhead Squat   For quality at load   Conditioning: With a running clock, perform: 500m Row for time …rest until 10:00 on the clock, then… 60 Sit-up Slammers (12/8) @ 2m 20 Power Cleans (185/123) 40 Burpee Box Overs (24/20″)   For Time   Flexibility/Mobility: Quad Smash – 1:30/leg Barbell Shoulder Smash – 1:30/side Spine Smash – 2:00     Post load, time and experiences to commentsRead more

  Sprints: 15/12 Calorie Biked Rest 1:30 25/20 Calorie Biked Rest 3:00 35/28 Calorie Biked Rest 3:00 25/20 Calorie Biked Rest 1:30 15/12 Calorie Biked   For Total Sprint Time *Go hard when on the bike   Conditioning: 15 Handstand Push-ups 30 Toes-2-Bar 45 Wall-Ball Shots (25/16) @ (10/9′) 30 Toe-2-Bar 15 Handstand Push-ups   For Time   Flexibility/Mobility: Couch Stretch – 1:00/side Side Straddle – 1:00/side Middle Straddle – 1:30 Elevated Cat Stretch – 1:30     Post times and experiences to commentsRead more

  Conditioning: 2000m Row 3 rounds of: 15 Power Snatches (95/63) 45 Single Unders …then.. 1500m Assault Bike 2 rounds of: 15 Power Snatches 45 Speed Skips …then… 800m Run 15 Power Snatches 45 Single Unders   For Time   Flexibility/Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Reclined Spinal Twist – 1:00/side Pike Stretch – 2:00     Post time and experiences to commentsRead more