Friday 230317
POSTED DATE: FRIDAY, MARCH 17TH 2023
NEWS
MoFit
[Part 1]
Barbell Complex
Build to a Heavy
3 Front Squats + 1 Split Jerk
[Part 2]
"Tug-O-War" [COMPETE]
5 Rounds For Time:
20 Chest to Bar Pull-ups
5-4-3-2-1 Clean & Jerks (205/135)
Time Cap: 15 Minutes
RX+(225/155)
MoSweat
Part 1 Strength
5 rds
10 Pulsing Lunges on Right Side
10 DB Goblet Squats
10 Pulsing Lunges on Left Side
10 Tall Box Step ups
WOD
5 Rds for Time
20 Pull-ups
5-4-3-2-1 DB Clean and Jerks/Side
20 Cal Bike
Thursday 230316
POSTED DATE: THURSDAY, MARCH 16TH 2023
NEWS
MoFit
"Keeping Tabs"
Tabata Intervals
- Kettlebell Swings (53/35)
- Burpees Over Rower
- Row Calories
- Push-ups
- Sit-ups
Rest 1 Minute Between Each Movement
MoSweat
Same as MoFit
Wednesday 230315
POSTED DATE: WEDNESDAY, MARCH 15TH 2023
NEWS
MoFit
"Amanda"
12-9-7:
Strict Chest to Bar Pull-Ups
Squat Snatches (115/85)
Time Cap: 10 Minutes
MoSweat
Shoulder Integrity
4 Rounds
5 High Pulls per Side (Light wt. DB Keep close to body)
10 Shoulder Presses per Side (Mod. Wt DB)
10 Bent over Tricep extension. Per side (Mod. Wt. DB)
5 Upright External Shoulder Rotations (with light DB or empty hand)
WOD
12-9-7
Pull Up
DB Snatch/Side
X2 Cal Bike
Tuesday 230314
POSTED DATE: TUESDAY, MARCH 14TH 2023
NEWS
MoFit
"Skill Saw"
AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk
MoSweat
5 Rounds For Time
300m Row
25 Double Unders
Max Plank or Handstand Hold
Monday 230313
POSTED DATE: MONDAY, MARCH 13TH 2023
NEWS
MoFit
"Weebles Wobble"
For Time [20 Minute Cap]:
15 Rope Climbs (15')
100 Toes to Bar
50 Overhead Squats (135/95)
RX+ (155/105)
*Partition However You’d Like
MoSweat
For Time (30 Minute Cap)
25 Pull-ups
50 Front Squats
100 Cal Bike
150 AbMat Situps
*Partition However You’d Like