Bulgarian Split Squat

4×12 (each leg with pause)

15 Minute AMRAP

60 Line Hops

30 Air Squats

“Black Jack “”21″””

20 Push Ups

1 Sit Up

19 Push Ups

2 Sit Ups

18 Push Ups

3 Sit Ups

All the way until

1 Push Up

20 Sit Ups

As of Saturday, Nov 21st, the MedotaFit doors are closed.  The Governor mandated all fitness facilities close for 4 weeks.  

Read our statement and follow along for updates on home fitness programming & more.

The Last Dance (11/20/2020)

20 Minute AMRAP

11 Snatch 95/65

20 Wall Balls 20/14

20 Pull Ups

Partner Work Out

Maintain Social Distance

No Sharing Equipment

30 Minute AMRAP

100 Cal Row

100 Renegade Row 35/20

100 Sit Ups

Pushing Daisy’s

30 Deadlits @135/95

20 Burpee Box Jump Overs 24/20″

20 Deadlifts @225/155

20 Burpee Box Jump Overs 24/20″

10 Deadlifts @315/215

20 Burpee Box Jump Overs 24/20″

Gymnastics Pulling and Conditioning

Eccentric Pull Ups

5×5

5 Second Eccentric

Rest 1:00 Between

5 Sets Max Unbroken Pull Ups

If you can get over 10 add weight (banded cap at 15)

Rest 1:00 Between

For 10 Rounds

10/8 Cal Bike Sprint

Rest 1 Minute Between

Score Total Time

Tabata Fatata

4 Rounds

:30 Back Squats 95/65

:30 Rest

:30 Strict Press 95/65

:30 Rest

Rest 2:00

4 Rounds

:30 Wall Sit 45/25

:30 Rest

:30 Plate Ground To Overhead 45/25

:30 Rest

Double Day

5 Rounds

10 V-Ups

10/8 Cal Bike

10 Ring Rows

Rest 5 Minutes

5 Rounds

10 KB Swings 53/35

10/8 Cal Row

10 Push Ups

Floor Press

3×10

12 Minute AMRAP

16 Wal lBalls 20/14

12 Box Step Ups 24/20 50/35

8 Ring Dips