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WOD

15-12-9-6-3


Military Press
DB Front Lunge
Toes Through Rings
Burpee


*Advanced - 95/65 lb (65/35 lb)
*Intermediate - 75/45 lb (55/30 lb)
*Beginner - 55/35 lb (35/20 lb)

WOD

Back Squat 5 / 3 / 1 (75%, 85%, 95%) 

Then, go for a new max!

Then...

"Cindy"

AMRAP in 20 minutes of:

5 Pullups

10 Pushups

15 Squats

WOD

10-9-8-7-6-5-4-3-2-1

Overhead Squat

RDL

Burpee

*Advanced - 95/65 lb

*Intermediate - 75/45lb

*Beginner - 55/35 lb

W.O.D.

2 Rounds:
2 minute Max Pullups
Rest 1 minute
2 minute Max Pistols
Rest 1 minute
2 minute Overhead Press
Rest 1 minute
2 minute Max Row (Calories)
Rest 1 minute

*Advanced - 95/65 lb
*Intermediate - 80/55 lb
*Beginner - 55/35 lb

Daily Challenge

TABATA

Squats

Row (Calories)

Situps

Tuck Jumps

Burpees

*Rest 1 minute between rounds

*Score worst round and add for score

Daily Challenge

AMRAP in 15 minutes:

10 Overhead Lunges  each leg

20 Pushups 

*Advanced - 45/35 lb
*Intermediate - 35/15 lb
*Beginner - 15/10 lb

Endurance

3 Rounds:

Run 800 Meters or Rows 1,200 Meters

Walk 200 Meters or slowly row 300 Meters 

Daily Challenge

Back Squat 

2 warm up sets of 6 reps at 60% and 65%

3x3 (80%, 85%, 90%)

Then...

"Fran"

21-15-9 

Thrusters and Pullups

Daily Challenge

STRENGTH

Push Press 

2 warm up sets (5 x 50% , 5 x 60%)

3x5 (75%, 80%, 85%)

Then...

11 Rounds:

11 Toes Through Rings

11 Sumo DB Squats

*Advanced - 60/40 lb

*Intermediate - 50/30 lb

*Beginner - 35/20 lb

Daily Challenge

AMRAP in 20 minutes of:

3 Overhead Squats

6 Thrusters

9 Pullups

*Advanced - 115 / 65 lb

*Intermediate - 95 / 55 lb

*Beginner - 55 / 35 lb

Michelle deadlifts 250 lb, over twice her bodyweight!

Daily Challenge

*Strength 
Deadlift and Bench Press 
2 warm up sets (5 @50%, 5 @60%)
3x5 (75%, 80%, 85%)


100 Burpees (Advanced)
75 Burpees (Intermediate)
50 Burpees (Beginner)

Early Bird Bootcamp!

Tuesdays and Thursdays at 6 am!


This is a 6 week bootcamp style class, just like the others at Mohr Fitness. Each 1 hour workout will offer a mix of strength, muscular endurance, FAT LOSS, and flexibility training. 


This class is for ALL skill levels and will be very beginner friendly. It will be led by certified personal trainer Deanne Smith, who has been training with Dustin Mohr for > 4 years. 


$100 for 12 sessions!! This is a one time offer!


We will begin Tuesday, November 15th.

*If this class goes well, we will simply make it a permanent option at Mohr Fitness!

Daily Challenge

5 Rounds:
Perform the following as fast as possible every 4 minutes:
15 Knees to Elbows
15 DB Snatches each side
15 Jumping Lunges


*Advanced - 45 / 30 lb
*Intermediate - 30 / 20 lb
*Beginner - 20 / 12 lb


*Score slowest round


*ENDURANCE
3 Rounds:
Run 800 Meters / Row 1,200
Walk 200 Meters


*Score slowest round



I accomplished a goal this weekend that I've been chasing for 3 years. I snatched my bodyweight! On to the next goal.

Daily Challenge

3 Burpees ATOM until the following are complete:

25 Deadlifts

50 Pullups

75 Hand Release Pushups

100 Air Squats

*Advanced - 275 lb / 155 lb 

*Intermediate – 225 / 115 lb

*Beginner – 135 / 55 lb

This picture never gets old.

Daily Challenge

Make up / Goal Day!

Daily Challenge

5 Rounds:
Max Rep Bench Press
500 Meter Row


*Score worst round
*Rest up to 3 minutes between exercises 


*Advanced - Bodyweight / 0.75 x Bodyweight
*Intermediate - 0.75 x Bodyweight / 0.5 x Bodyweight
*Beginner 0.5 x Bodyweight / 0.25 x Bodyweight

"Daddy Day Care" at the new gym

Daily Challenge

25 Pullups

5 Rounds:

25 Air Squats, 25 Situps

25 Pullups