Congrats to all MPers who Conquered the Guantlet! Conditioning: As many rounds and reps as possible in 20 minutes of: 2 Single arm dumbbell devil press (50/35) (right) 4 Single-arm dumbbell push press (right) 6 Single-arm dumbbell front squats (right) 2 Single arm dumbbell devil press (50/35) (left) 4 Single-arm dumbbell push press (left) 6 Single-arm dumbbell front squats (left) 8 Shuttle runs (25-ft down and back = 1)   For score (40 points per round, every shuttle run is worth 2 points) Compare to Friday, 21 November 2025   †Levels: Intermediate/70+ Advanced: same reps as advanced, (40/30) dumbbell Beginner/70+ Scaled: 5 shuttle runs every round, (35/25) dumbbell     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Snatch Pull ⇒ Snatch High Pull ⇒ Squat Snatch Spend 10:00 warming up to 80% of 1-rm snatch and then on a 2:00 clock: 1 Complex @ 80%   5 Sets for Quality   Lift 2: Bench Press Spend 10:00 warming up to 75% of 1-rm and then on a 2:00 clock: 4 @ 80%   5 Sets for Quality   Lift 3: On an every 3:00 clock: Sandbag Lunges 50-ft (25-ft down and 25-ft back)   4 Sets for Max Load   Core: 50 GHD Sit-ups   For time (5:00 cap)     †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting...Read more

Conditioning†: Partner WOD* As many rounds and reps as possible in 12-minutes of: 1 Ring muscle-up 2 Sandbag squat cleans (150/100) 30 Double-unders   For score †Levels: Intermediate/70+ Rx: 1 Bar muscle-ups or 2 chest-to-bar pull-ups, (100/75) sandbag, 60 single-unders Beginner/70+ Scaled: 2 chin-over-bar pull-ups or 3 ring rows, (75/50) sandbag, 30 single-unders *Alternate exercises; tag between exercises   Strength: Back Squat On an every 2:30 clock: 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 2 @ 75% Max unbroken reps @ 80%   For max reps @ 80%     Post results and experiences in the commentsRead more

Conditioning: 25 Calories skied 500m Run 50m Burpee broad jumps 400m Run 40 Toes-to-bar 300m Run 30 Wall-ball shots (25/20) @ (10/9’) 200m Run 20 Strict pull-ups 100m Run 10 Strict handstand push-ups 25 Calories rowed   For time (30:00 cap) †Levels: Intermediate/70+ Rx: Same as Rx, except (20/14) WB and kipping HSPU Beginner/70+ Scaled: 15 Calories ski/row, same numbers as Rx on all other movements; modify and scale each movement as needed     Post results and experiences in the commentsRead more

Conditioning: On a 0:30 work/0:30 rest clock, accumulate max reps at each of the following stations: GHD Sit-ups Calories biked Front Squats (135/93) Plate push-ups   5 Rounds* for score *Rest 1:00 between each round   †Levels: Intermediate/70+ Advanced: (115/78) front squats Beginner/70+ Scaled: (95/63) front squats, GHDs to parallel     Post results and experiences in the commentsRead more