Monday 230306
POSTED DATE: MONDAY, MARCH 06TH 2023
NEWS
MOfit
"Quite Frankly"
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Handstand Push-ups
5 Minute Rest
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Deficit Hanstand Push-ups (3.5/2")
5 Minute Rest
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Strict Handstand Push-ups
SWEAT
25Min EMOM
Movement 1- 12 WallBalls
Movement 2- 10 Deadlifts
Movement 3- 8 Pushups
Movement 4- Max Cal Bike
Movement 5 – Rest
Saturday 230304
POSTED DATE: SATURDAY, MARCH 04TH 2023
NEWS
MoFit
[TEAMS OF 2]
AMRAP 25:
100 Box Jumps (24"/20")
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)
On the Minute [Starting at 0:00]: All Teammates Do 5 Burpees
Individual Version:
For Time [25 Minute Time Cap]:
100 Box Jumps (24"/20")
100 Front Squats (75/55)
100 Dumbbell Snatches (50/35)
On the Minute [Starting at 0:00]: 4 Burpees Facing Object
Friday 230303
POSTED DATE: FRIDAY, MARCH 03RD 2023
NEWS
MoFit
Part 1 Strength
Build to a Heavy set of 2 Push Press
Part 2: On the 2:00 x 10 Rounds:
500/400 Meter Bike
30 Double Unders
10 Push Press (95/65)
Rest 30s Between Rds
*Score = Slowest round
MoSweat
Shoulder Integrity
3 Rounds for Quality
10 Banded Tricep Extension
10 Banded Kneeling Facepulls
15 Banded Pull aparts
10 DB Strict Press/Side
10 DB Bent over Row/Side
20 Min AMRAP
500m Bike
30 Double Unders
10 Push Press
5 Burpees
Thursday 230302
POSTED DATE: THURSDAY, MARCH 02ND 2023
NEWS
MoFit
"Running Back"
On the Minute x 20:
Minute 1: 15 Sit-ups + Max Dumbbell Snatches
Mintue 2: 250 Meter Row
Dumbbell: (50/35)
OR
"Goat Day"
On the Minute x 20:
Minute 1: Movement 1
Minute 2: Movement 2
MoSweat
Same as MoFit
Wednesday 230301
POSTED DATE: WEDNESDAY, MARCH 01ST 2023
NEWS
MoFit
"Lego Land"
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 20 Minutes
MoSweat
Same as MoFit