IN-GYM TRAINING for Saturday 2/27/2021

Every 2:00 x 3 sets do 1-2-3-2-1 pullups

Deadlifts w/ Z-presses

(CGO 17.4)
AMRAP in 13:00
55 deadlifts
55 med ball cleans, 10/14/20lbs
55 calorie row

Post time to journal!


READ: The Truth About Hydration – Should You Drink Eight Glasses of Water a Day? – The Guardian

High Intensity Interval Training for Saturday 2/20/2021

Premiering at 10am PST

READ: How to Choose the Best Cloth Face Masks for You – Wirecutter

CONDITIONING for Saturday 2/13/2021

HIIT at Home with Lauren, premiering at 10am!

IN GYM WORKOUT for Saturday 2/6/2021

a. Warmup

for 8-12 minutes all with a single DB/KB
30 Skip Overs
:30 Goblet Squat Hold
20 slam ball
20 arch-ups
20 swings
5/5 1-arm Deadlift
5/5 Tall kneeling 1-arm press

b. Strength

EMOM do 1-2-1 pullups for 5 rounds, then

c. Conditioning

for time:
500m row
20 alt DB snatch
30 hanging leg raise
20 alt DB snatch
500m row

Rest 2:00 and repeat. How many times can you get through this in 40:00? DB should be 20/35/50lbs or slightly heavier. Hanging leg raise can be any range of leg coming up, but preferably try knees-to-elbows or toes-to-bar. Post total rounds to whiteboard.

d. Stretch

1:00 standing straddle
:30 Cossack, L
:30 Cossack, R
1:00 Kneeling hip stretch, L
1:00 Kneeling hip stretch, R
1:00 Plow

READ: Bipartisan Legislation Introduced to Offer Gyms $30 Billion in Economic Relief – Morning Chalk Up

IN-GYM WORKOUT for Saturday 1/30/2021

:30 on, :10 off
– Deficit Reverse Lunge
– Ground-to-Overhead
– Russian Twist
– Bump-Facing Burpee
– Calf Raise

Repeat for 3 total rotations.

EMOM do 1-2–1 reps x 5 rounds

DEADLIFT every 90 seconds do 2-3 reps for 15 minutes
– Focus on maximum tension before the pull. TIGHT! If the pull isn’t silent, the tension wasn’t there.
– Double overhand and hook-grip the entire time. Let’s get the thumbs conditioned for this.

50 strict presses for time. Every break do 5 bar-facing burpees
– The barbell starts on the ground, no rack for the workout.
– Can rest overhead or in rack position, but anything else results in a 5 burpee penalty.
– Bar should be loaded to approx 50% of a 1RM. Can also do 45/30/20kg.

Post results to comments!

HIIT for Saturday 1/30/2020

IN-GYM WORKOUT for Saturday 1/23/2021


E2MOM do 1-2-3-2–1 pullups, as strict as possible, for TWO rounds

As a group HANG as long as possible for 7:00- every break do one round of 5 pullups + 10 pushups + 15 slam ball + 20 lunges.


EMOM do 3 power cleans for TEN ROUNDS.


Every 2:00 on the minute for 30:00
a. 60 bumper hops (double unders if you have a jump rope)
b. 40 mountain climbers
c. 20 Z-press with bumper
d 10 ground-to-overhead, 20/35/50kg

Choose a bumper plate for both the hops and Z-presses. Whatever thickness you use for the hops should be determined what you can press out for the prescribed number of reps. Ideally use a barbell for the ground-to-overhead. Mountain climbers should be done with knees-to-arm without touching the ground.


Calf stretch: 1:00/side
Elevated Samson stretch :30/side twice

READ: Break Before You’re Broken – CrossFit Journal
WATCH: At-Home HIIT Workout with Team Mots

CONDITIONING for Saturday 1/16/2021

High Intensity Interval Training with Team Mots-of-Muscle

CONDITIONING for Saturday 1/9/2021

High Intensity Interval Training with Lauren & Nathan aka MOTS of MUSCLE, premiering at 10am

CONDITIONING for Saturday 1/2/2020

Day 6 of the 12 Days of FOUNDATION: Do 7 high pulls

(or 7 high-pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 HS/HRPU, 2 wall walks, and a 100m run)

High Intensity Interval Training for Saturday 12/16/2020