WOD

"Suffer"

By Lance Mosley

11/17/18

Teams of 3

400M Plate Carry 25#
60 Step Ups
60 H.R. Push-ups
60 Ring Rows
800M Plate Carry 25
40 Box Jump Overs
40 Wall Balls
40 SDLHP
400M Teammate Carry
20 WTF’s
20 OTP Burpees
20 Broad Jumps (4ft Jumps)*each team mate

*Team can choose weight for the SDLHP

"Blind Date"

By Lance Mosley

11/16/18

Mobility

Banded Shoulder Distraction
Child Pose
Pigeon Pose

Skill Work (GOAT)

-HS Holds/Walks
-Dubs
-Pull-up Progression(strict, bar, ctb, muscle up)

WOD

*ALL 7 min AMRAP
**1 min REST in between

#1

10 Thrusters 65/95
10 Pull-ups

#2

10 Power Cleans 85/115
10 Ring Dips

#3

10 DL 95/135
10 HSPU

Hard Core Fit

#1

KB Goblet Squats
Ring Rows

#2

DB Hang Power Cleans
Bench/Box Dips

#3

DL
DB Push Press

"Lactic Acid"

By Lance Mosley

11/15/18

Core Work (4rds/:30 each)

-Hollow Rocks
-Supermans
-Sprinter Abs

WOD

5 RFT

100ft Walking Lunges(no weight)
20 Burpees
20 Air Squats

EWOD

20 min amrap
50m prowler
200m run/200m row
Alt rounds row/run

Dead-Jump-Clean

By Lance Mosley

11/14/18

Mobility

Banded Front Rack Stretch
Wrist Stretches
Ankle Dorsi Flexion

5/3/1 Week 3 (Power Cleans)

75%x5
85%x3
95%x1+

WOD

3 RFT

15 DL
400M Run/Row
10 Box Jump Overs
400M Run/Row
15 DB Hang Power Cleans 35/50

Hard Core Fit

*Same reps and run/row
**Only standard box jumps and Med Ball Cleans

"Overhead"

By Lance Mosley

11/13/18

Mobility

Banded Shoulder Distraction
Couch Stretch
Pigeon Pose

Warm Up

Assault Bike 5/10/15 Cals

*Done AFAP (rotate between the members)

WOD

4 RFT

15 Power Snatch 85/115
15 OHS 85/115
15 TTB

Scaled=65/95

EWOD

6 sets

200m fast pace (mile PR)
100m walk (recovery)
100m sprint
25 Burpees
100m sprint
100m walk (recovery)

*Start by sprinting to 400m mark. All out one direction. Then turn around walk back to 200m mark. Then sprint to starting point.
Do 25 Burpees, then 100m sprint to 200m mark, walk back to starting point. Repeat 6 rds.

"Settle In"

By Lance Mosley

11/12/18

5/3/1 Week 3 (Push Press or Jerk)

75%x5
85%x3
95%x1+

WOD

25-200M-5
to
5-200M-25
to
25-200M-5

KB Swings 35/55
200M Run or 200M Row
Wall Balls

Hard Core Fit

*Same as above
**Scale KB weight 25/35

Trenches

By Lance Mosley

11/10/18

5 RFT

800M RUN
10 BURPEE BOX JUMPS OVER
15 POWER SNATCHES 65/95
20 HPC 65/95

Mr. Grippy

By Lance Mosley

11/9/18

WARM UP

3 RDS
10 CAL BIKE
10 CAL ROW

WOD

21-15-9
TTB
OHS
AFTER EACH ROUND:
100M OH WALK 25/45
100M FARMERS WALK 55/70
1 LEGLESS ROPE CLIMB

HARD CORE FIT

30-20-10

V-UPS

LUNGES

AFTER EACH ROUND

SAME EXCEPT SUB RING ROWS FOR ROPE CLIMB

Push & Row

By Lance Mosley

11/8/18

WARM UP

2 RDS

10 WINDMILLS TOTAL
10 TGU

SKILL WORK 10 MIN

WORK ON HS PUSH UPS, KEEPING, DEFICIT

WOD

4 RFT

10 HSPU
20 RENEGADE ROWS
25 DL 135/185

EWOD

Relays teams of 3

35 min AMRAP
20 Cal AB
10 burpees
100m Sprint

*1 teammate starts, cannot leap frog but 2nd teammate can go as soon as 1st teammate moves on

Great Ascent

By Lance Mosley

11/7/18

MOBILITY

WRIST STRETCH

POWER CLEANS/ SNATCH TECHNIQUE

STRENGTH WORK

POWER CLEANS
70x3
80x3
90x3+

WOD

AMRAP 15 MIN

3 PC

3 HANG SQUAT SNATCHES

6 PC

6 HANG SQUAT SNATCHES

9 PC

9 HSS

REST 2 MIN

PROWLER TEAM CHALLENGE (3 people)
5 MIN AMRAP
10 YARDS 25/45

HARD CORE FIT

AMRAP IN 15 MIN

3 DB POWER CLEANS

3 OHS

6 DB POWER CLEANS

6 OHS

9 DB PC

9 OHS

REST 2 MIN

SAME AS ABOVE