Thursday 230323
POSTED DATE: THURSDAY, MARCH 23RD 2023
NEWS
MoFit
"Up Down"
3 Rounds For Time:
1,000-800-600 Meter Row
50-40-30 Dumbbell Reps (50/35)'s
5-4-3 Rope Climbs (15')
Round 1: Deadlifts
Round 2: Bench Press
Round 3: Front
MOSweat
“Up Down Chipper”
2K Row
50 DB Deadlifts
40 DB Floor Press
30 DB Front Squats
20 AbMat Situps
10 Burpees
Wednesday 230322
POSTED DATE: WEDNESDAY, MARCH 22ND 2023
NEWS
MoFit
[PART 1]
Barbell Complex
Push Jerk + Split Jerk
Build to a heavy.
[PART 2]
"Duck, Duck, Goose"
2 Rounds For Time:
500/450 Meter Row
21 Push Jerks (135/95)
120 Double Unders
Time Cap: 15 Minutes
MoSweat
[PART 1]
3 Rds
From Prone Position w/ thumbs Up
5 “I’s”
5 “Y’s”
5 “T’s”
5 “A’s” ( Thumbs Down)
5 Prone Snow Angels
(Arms Start OH thumbs up, end with thumbs down tracing up the Back at far as shoulders allow and back)
20 Goblet Squats
Rest 1 min between rounds
[PART 2]
"Duck, Duck, Goose"
2 Rounds For Time:
500/450 Meter Row
21 Double DB Push Jerks
120 Double Unders
Time Cap: 15 Minutes
Tuesday 230321
POSTED DATE: TUESDAY, MARCH 21ST 2023
NEWS
MoFit
"Lead Foot"
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
MoSweat
20min AMRAP
21 Cal Row
15 Pull-ups
15 Cal Row
15 Burpees
9 Cal Row
15 Toes to Bar
Monday 230320
POSTED DATE: MONDAY, MARCH 20TH 2023
NEWS
MoFIt
[PART 1]
Back Squat
Build to a heavy 5.
15mins to build
[PART 2]
"Play Ball"
3 Rounds For Time:
10 Power Snatches (115/85)
20 Box Jump Overs (24"/20")
30 Wallballs (20/14)
Time Cap: 15 Minutes
MoSweat
Part 1
Strength
12 min to build to Heavy set of 5 Back Squat
Or
4 Rounds
5 Single Leg DB RDLs Left
10 Goblet Squats
5 Single Leg DB RDLs Right
20 Reverse Lunges
Part 2
“Play Ball”
3 Rounds For Time
10 DB Snatches
15 Wallballs
20 Box Jump Overs
15 Wallballs
30 Cal Bike
Saturday 230318
POSTED DATE: SATURDAY, MARCH 18TH 2023
NEWS
MoFit
"The Triplet Triplet"
[TEAMS OF 3]
4 Rounds For Time:
50 Sychro Air Squats
500 Meter Row (Each)
30 Burpee Box Jump Overs (24"/20")
Time Cap: 30 Minutes