WOD

"Heinz Bash"

By Lance Mosley

9/22/18

Heinz Bash (46)

46 H.R Push-ups
46 Walking Lunges(total)
46 Hang Power Snatch 55/75
46 KB Swings 35/55
46 Dubs
46 TTB
46 Back Squats 65/95
46 Mountain Climbers(total)
46 Hollow Rocks
46 S.T.O.H 55/75
4 60yd Shuttle Run (30yds up/30yds back)

Cap=40 min

"Pushing"

By Lance Mosley

9/21/18

Max Effort (7-10 min)

Push Press

WOD

6 RFT

10 Wall Balls
10 HSPU or Strict Press
200M Run

Hard Core Fit

6 RFT

10 KB Goblet Squats
10 DB Press
200M Run

Run-Clean-Run

By Lance Mosley

9/20/18

Mobility

-Wrist Stretch
-Couch Stretch
-Pigeon Pose

WOD

Mile Run
30 Hang Squat Cleans 65/95
Mile Run

Rx+= 95/135

EWOD

20 min CAP

*Work with a partner to complete (one person run other Burpee/switch after interval of running is complete)
200 Burpee Box Jump Over

400m Run

THEN

**Work with partner to complete

1 mile
Must carry 35/55 set KB

***One person carries set of KB/cannot split weight but can switch who carries

BONUS
100 partner sit up toss 14/20

Tabata

By Lance Mosley

9/19/18

Warm Up

Row x 10 Cal x 3

WOD

Tabata-8rds each (:20 on/:10 off)

Burpees
Sit-ups
Pull-ups
Ball Slams

*Count Total Reps

Finish with…

Bike x 10 Cal x 3

Hard Core Fit

*Same

"Going Wide"

By Lance Mosley

9/18/18

Mobility

-Banded Shoulder Distraction
-Couch Stretch

Skill Work (7 min)

Snatch

WOD

AMRAP in 25 min

400M Run
10 Snatch Grip D/L
10 Power Snatch
10 OHS

Rx=65/95

EWOD

1 mile run (moderate pace)
2 min rest
8 x 200 FAST (15 sec rest)
Immediately into
1 mile run (faster pace than 1st mile)

"The Birth"

By Lance Mosley

9/17/18

Mobility


-Wrist Stretches
-Ankle Dorsi Flexion

Max Effort (7-10 min)

Power Clean

WOD

4 RFT

10 Power Clean 95/135
15 Box Jumps
20 H2H Swings 25/35

Hard Core Fit

4 RFT

10 DB Power Cleans
15 Jumping Squats
20 Walking Lunges(per leg)

"Just Do It"

By Lance Mosley

9/15/18

CHIPPER

40 THRUSTERS 65/95
800M RUN
40 WALL BALLS
400M run
40 PUSH UPS
800M RUN
40 STEP UPS 65/95

"Hold Tight"

By Lance Mosley

9/14/18

SKILLS(10 MIN)

PRACTICE ON MU SKILLS AND HS WALKS

WOD

4 RFT

20 SDLHP 85/115
15 KB SWINGS 55/70
5 BAR MU

HARDCORE FIT

25 DB DL
15 KB SWINGS
10 WTF

"Step Mom"

By Lance Mosley

9/13/18

WARM UP

2 RDS
10 CAL BIKE
10 ONE LEGGED SQUATS EACH SIDE

WOD

EMOM FOR 10 MIN

ODD ROUNDS

7 FROM THE RACH BACK SQUATS 65/95 ( if you can increase 10lb each round)
7 SQUAT JUMPS ( butt to heels)

EVEN ROUNDS

7 DB BACK LUNGES 20/30
7 RENEGADE ROWS 20/30

REST 2 MIN

TEAMS OF 3 RELAY(3 RDS)

50M PROWLER 25/45
100M SPRINT

EWOD

Row
100-250-500-250-100
Run
200-400-800-400-200

*Work:Rest 1:1

"Humpin"

By Lance Mosley

9/12/18

CORE WORK

3 RDS
30 SEC PLANK HOLD
30 SEC SUPERMAN
30 SEC SINGLE LEG V UPS

WOD

20 MIN AMRAP

21 POWER CLEAN 85/115
15 TOES TO BAR
9 BURPEES

HARDCORE FIT

20 MIN AMRAP
100M SLED PULL BACKWARDS
15 V UPS
9 BURPEES