If you didn’t notice, we’re going to take a break on our regular social media postings for the week. You’ll still get all the fitness-related things from us here and on our youtube.


Did you know: We added a 6:30pm HIIT class for tonight!

WORKOUT for Wednesday 6/3/2020

3 rounds for max total reps
:40 of front lunges, :20 rest
:40 of v-ups, :20 rest
:40 of jumping lunges, :20 rest
:40 of weighted situps, :20 rest
:40 of goblet squats, :20 rest
2:00 rest

Post total completed reps to comments! Use this timer.

As there is quite a lot of rest in this workout the idea is to keep the intensity high. It’s as if we doubled a normal tabata interval for longer sets but also longer rests. Remember: tabata is supposed to be true full work the entire interval, no stopping early & no pacing for maximum benefit.

Partially/Full Equipped? Front squat should be a light bar (think 43/29/20kg), weighted situp should be 20/15/10kg on your chest, and the goblet squat would be your go-to kettlebell weight (24/16/12kg?). Can obviously be done with a lighter odd-object if necessary.

2nd Serving- Need More Work?

every minute on the minute for 30:00 do one snatch

If you have a barbell and weights, this is an opportunity to focus on your power and technique PER rep. Quality over quantity here. If you are doing this with bells or an odd-object you can think of the same goals, but maybe do 2-3 reps per side each time.

HSPU Strength Ladder: complete one round of 1-2-3-4-5-4-3-2-1 reps

READ: The Anger Behind the Protests, Explained in Four Charts – Vox
WATCH: Missed yesterday’s benchmark workout? Be ready for June programming by starting with us here!


Use your rights and the 1st Amendment and let your voice be heard.

WORKOUT for Tuesday 6/2/2020

4 rounds of 5:00 on, 2:00 off alternating between the following two sets

40 penguin jumps (single slap)
20 step burpees
10 bent-over row

b. 2-4-6-8-10-etc
one-arm Devil’s Press
weighted step-up/side

Rounds 1&3 do A, Round 2&4 do B.

Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.

Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.

KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.

QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.

2nd Serving- Need More Work? (Endurance-Bias)

a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog

HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through

READ: How Fitness Will Change Forever – The Atlantic

And off we go into a proper test/retest cycle! Today’s work is the benchmark off which we’ll measure our progress through the summer, so notes will be a lot deeper on the blog. Just remember that you’ll benefit greatly from getting face time with coaches on Zoom!

That said here’s a view of “Lane 3” aka the “Foundation Barbell” platform:

We have the gym set up in lanes in preparation of our eventual reopening! All the equipment is already in each lane/zone/pod.

WORKOUT for Monday 6/1

On a running clock do

tabata front squats (:20 work/:10 rest, x 4:00), rest until 5:00 on the clock then

max burpees in 7:00

Post total front squats and burpees completed to comments! Compare previous efforts here. Stay fit, stay home, stay healthy. F*ck racism.

Unlike the “traditional” CrossFit-style tabata protocol, today we are counting total front squats completed. When front squatting use an object that makes you grunt when tired- this could be a loaded backpack, a luggage, hell- even a piece of furniture works in a pinch. If you absolutely cannot find anything to use then you should attack this with bottom-to-bottom tabata squats.

Burpee: For a proper retest of your past efforts jumping and touching an object 6″ out of standing reach would be the proper end of each rep. If you don’t have access to keep your jump consistent then just ensure that you are airborne vertically at the end.

Kinda/Fully Equipped? Make those front squats about 43/29/20kg and max out that :20 every time.

Quiet Neighbor Option: Try step burpees! Step back into the plank position then do the most strict pushup you’ve got before stepping up into a standing position and getting up onto the balls of your feet with arms overhead. That’s one rep. It’s not a quick movement, but we get to challenge your strength a lot more.

2nd Serving: Need More Work?

3-5 rounds
21s front delt raise
21s bicep curls
2:00 rest

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps of your best handstand pushup progression

READ: Is This the Worst Year in Modern American History? – The Atlantic
WATCH: Miles with Miles Challenge. Coming to you next week!

Check out Dave cooking on Instagram Live at 1pm today. It’s all about different methods of preparing eggs!

WORKOUT for Sunday 5/31/2020

for fun:
Find a 1/4 mile incline and run up at 80+% effort. Jog back to reset. Repeat for 3 total sets.

This was actually inspired by a workout started at Melrose & Denny and running all the way up to Broadway, jog down

READ: How to Run a Marathon When You’ve Never Run a Mile – The Run Experience

Team Mots of Muscle will be running HIIT at 10am on Instagram Live and our YouTube (which should be available for later viewing!)

WORKOUT from 5/30/2020

for time
400m run
40 alternating jumping lunges
40 tuck jumps
40 v-up
40 pistols
400m run

Share time to comments!

READTough Times Need Clear Perspectives – EliteFTS

Weekend special schedule:
– Saturday 10am – HIIT class with Mots of Muscle (Lauren & Nathan) on Instagram Live
– Sunday 10am – Yoga with Ivan on Zoom
– Sunday 1pm – Cooking with Dave on Instagram Live

Speaking of which, Dave’s Cooking Show is going to show all different ways to prepare EGGS for breakfast and brunch and quantity cooking.

– “Perfect” hard boiled eggs
– Soft Boiled
– Sunny side up
– Fried
– Over Easy & Over Well
– Breakfast Sandwich Method

You’ll need eggs (duh), as well as bread, cheese (cheddar or goat), mustard, etc. depending on which recipes you plan to mak. Veggies like spinach, mushroom, basil, and tomato go really well with eggs so having those on hand would be great!

Make sure you check back tomorrow for our plans for June programming.

WORKOUT for Friday 5/29/2020

3 rounds of 8-12 reps/side
one-arm 1/2-kneeling press, :30 rests between sides
1:00 rest between rounds

3 rounds of 8-12 reps/side
one-arm overhead squats, :30 rests between sides
1:00 rest between rounds

3 rounds of 8-12 reps/side
alternating one-arm snatch, :30 rests between sides
1:00 rest between rounds


for time:
50-40-30-20-10 double unders’
25-20-15-10-5 double bell thrusters

Rx = 2x 50/35/20lbs

Load up a backpack gradually in the earlier strength piece. Conditioning looks like the following:

for time:
50-40-30-20-10 penguin jumps
25-20-15-10-5 rocket launcher squats

2nd Serving- Need More Work? (Strength-Bias)

10 sets of 10 reps of heavy kettlebell swings. Try to complete this within 10:00.

Then finish off with 10 alternating Turkish get-ups. These are NOT for time, but for quality.

HSPU Strength Ladder: one round of 1-2-3-4-5-4-3-2-1 reps

READ: Vulcan to Close Its Arts + Entertainment Division, including Cinerama and Seattle Art Fair – Seattle Times