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

“Breathing is over-rated. But it is necessary.”   Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points)   Strength: Hang Power Clean 1-rep Max   For max load Compare to Friday, 25 May 2018   Mobility/Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post score, max load, and experiences to commentsRead more

  Conditioning: Max meters rowed or biked in 40-minutes Solo or Partner   For total meters   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, skills, and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 6 minutes of: 7 Strict Pull-ups 12/9 Calories Biked   For Total Score   Strength: Back Squats 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%   For quality   Flexibility/Mobility: Barbell Shoulder smash – 1:30/side Barbell Quad Smash – 1:30/side Spinal Twist – 1:30/side     Post score, loads, and experiences to commentsRead more

Saturday class starts at 0830 this week.   New Proposed “Army Combat Fitness Test” 0:00-5:00 3-Rep Deadlift (max load) 5:00-7:00 Rest 7:00-10:00 Standing Power Throw (10) (max distance) 10:00-13:00 Rest 13:00-15:00 Hand-Release Push-ups (max reps) 15:00-18:00 Rest 18:00-22:00 Sprint, Drag, Carry (for time) 22:00-26:00 Rest 26:00-28:00 Leg Tug (max reps) 28:00-33:00 Rest 33:00-Finish 2-mile Run (for time)   For Score   Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available. Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts Hand-release Push-ups- Standard HRPU’s Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry...Read more