Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in 1:00 Rest 2:00 Max calories rowed in 1:00   For total calories burned   Metcon: 60-30-15 rep rounds of: Double Unders Sit-ups …Rest 1:00, then… 40-20-10 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 calories, time, and experiences to commentsRead more

  Conditioning: “King Kong” 1 Deadlift (455/303) 2 Muscle-ups 3 Cleans (250/163) 4 Handstand Push-ups   3 rounds for time Compare to Tuesday, 09 December 2014   Flexibility/Mobility: Spine Smash – 2:00 Sink Mobilization – 2:00 Couch Stretch – 1:30/side Twisted Cross – 1:30/side     Post time and experiences to commentsRead more

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs 4 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 1 Power Cleans (175/113) 1 Box Overs 2 Grasshoppers   …rest until 18:00, then with a 10-minute cap perform for time: 20 Syncro Plank Claps 40 Kettlebell Swings (53/35) 80 Wall-Ball Shots (20/14) @ (10/9′) 40 Kettlebell Swings 20 Syncro Burpees   Flexibility/Mobility: Saddle Sit – 2:00 Reclined Spinal Twist – 1:30/side Twisted Cross – 1:30/side Quad Smash – 1:30/leg     Post times, score, and experiences to commentsRead more

  Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike   For Score   …rest 2:00, then… 600m Row   For time   Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30     Post score, time, 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