Conditioning: Current “APFT” Max rep Push-ups in 2:00 …rest 10:00… Max rep Sit-ups in 2:00 …rest 10:00… 2-mile run for time   Mobility: Half Straddle – 1:00/side Middle Straddle – 1:00 Overhead Distraction – 1:00/side     Post reps, time, and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 3 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed   For Score   Strength: Clean and Jerk 1-rep max Compare to Wednesday, 06 June 2018   Flexibility/Mobility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post scores, load, 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 *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

2015 Throwback!   Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Skeleton” Squat Jumps “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ (10/9’) “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55)* “Spooky” Sit-up Slammers (12/8) “Lethal” Lateral Jumps (24/20″)   2.5 rounds* For Score *2:45 minutes rest between rounds On the third round, only do 30 seconds at each station Compare to Monday, 31 October 2016   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Seiza – 1:00 10 Side-to-Side Squats Standing Pancake Stretch – 1:00   2 rounds for quality     Post score to commentsRead more

  Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00   6 rounds for time   Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″)   4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.   Mobility: Twisted Monkey – 1:00/side Reclined Spinal Twist – 1:00/side Shoelace Pose – 1:00/leg Pigeon – 1:00/side   Post times and experiences to commentsRead more