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

  Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squat 1 minute to complete 15 reps Front Squat @ (65/43) 1 minute rest 1 minute to complete 12 reps Front Squat @ (105/73) 1 minute rest 1 minute to complete 9 reps Front Squat @ (155/103) 1 minute rest 1 minute to complete 6 reps Front Squat @ (205/133) 1 minute rest 1 minute to complete max rep Front Squat @ (245/163)   For score Score is total number of front squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor.   Conditioning B: 12-9-6-3 rep rounds for time of: Pull-ups Sit-up Slammers...Read more

Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time Compare to Tuesday, 04 September 2018 This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Conditioning: 40-20-10 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 30-20-10 rep rounds of: Meters overhead walking lunges (55/35) Wall-Ball Push-ups   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle – 1:30 Twisted Monkey – 1:30/side Olympic Wall Squat – 1:30     Post times and experiences to commentsRead more

Happy Columbus Day!   Conditioning 1: Columbus Row, 3-person team 2100m For Time   Conditioning 2: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time Compare to Friday, 14 October 2016   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* 50 second Low Plank Rest 1 minute   3 rounds for quality *Try to increase weight each round.   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time and experiences to commentsRead more

Old school from October 2014!   Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 3 minutes Complete as many rounds as possible in 4 minutes of: 20 Toes-2-Bar 40 Singles   For Score Compare to Saturday, 29 November 2016   Strength: Deadlift 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Mobility: Side Split – 1:00/leg Overhead Tissue Smash – 1:30/side Saddle Sit – 2:00 Spine Smash – 2:00     Post load and reps, score, and experiences to commentsRead more