Saturday 230311
POSTED DATE: SATURDAY, MARCH 11TH 2023
MOfit
TEAM OF 2
10 Rounds:
6 Deadlifts
6 Bar-Facing Burpees
Directly Into…
10 Rounds:
5 Hang Power Cleans
5 Box Jumps (24"/20")
Directly Into…
10 Rounds:
3 Push Jerks
3 Burpee Box Jumps (24"/20")
-Partner completes full round before switching
-Score = Time it takes to complete the workout
[30 Minute Time Cap]
Friday 230310
POSTED DATE: FRIDAY, MARCH 10TH 2023
Thursday 230309
POSTED DATE: THURSDAY, MARCH 09TH 2023
MOfit
"Fingers Crossed"
Every 2 Minutes x 10 Rounds:
200' Farmers Carry (50's/35's)
Max Rounds of "Cindy"
-OR-
"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
SWEAT
20 Min Circuit 50s Work 10s Switch
Movement 1: Burpees to Plate Hops
Movement 2: G2OH with Plate
Movement 3: Squat w/ Plate extension at bottom
Movement 4: Cal Machine
Movement 5: Rest
Wednesday 230308
POSTED DATE: WEDNESDAY, MARCH 08TH 2023
MOfit
[PART 1] 15Mins
Power Snatch
Heavy Set of 5
[PART 2]
"Floor Plan"
For Time:
45/30 Calorie Row
30 Box Jump Overs (24"/20")
15 Power Snatches (115/85)
Time Cap: 12 Minutes
SWEAT
[PART 1]:
Hip Integrity
5 Hip Airplanes on Left Side
10 Turkish Get ups on Left Side
15 Weighted RDLs (same weight at Turkish getups)
20 Total Fire Hydrants(10/Side)
15 Weighted Glute Bridges(same weight as Turkish getups)
10 Turkish Get Ups on Right Side
5 Hip Airplanes on Right Side
[PART 2]
"Floor Plan"
For Time:
45/30 Calorie Row
30 Box Jump Overs (24"/20")
15 Power Snatches (115/85)
Time Cap: 12 Minutes
Tuesday 230307
POSTED DATE: TUESDAY, MARCH 07TH 2023
MOfit
"Grip & Trip"
For Time:
21 Toes to Bar, 50 Double Unders
15 Pull-ups, 50 Double Unders
15 Toes to Bar, 50 Double Unders
12 Chest to Bar Pull-Ups, 50 Double Unders
9 Toes to Bar, 50 Double Unders
9 Burpee Pull-Ups, 50 Double Unders
(RX+ Sub Bar MU for C2B/ Sub Burpee PU for Ring MU)
Time Cap: 18 Minutes
SWEAT
"Grip & Trip" [SWEAT]
For Time:
21-15-9
Toes to Bar
Pull-ups
Cal Bike
After Each Round 50 Double Unders
Time Cap: 25min