WOD

Fran

By Lance Mosley

7/23/18

Mobility

-Banded Shoulder Distraction

-Couch Stretch

-Pigeon Pose

Strength: Max Effort Thruster (10 min)

WOD

Fran

21-15-9

Thrusters 65/95

Pull-ups

or

Heavy Fran

15-12-9

Thrusters 95/135

CTB Pull-ups

*Mile Run penalty, if you choose Heavy Fran and go over 10 min

Hard Core Fit

21-15-9

Front Squats
DB Push Press
DB Rows
Cals on Rower

Sabado Chipper

By Lance Mosley

7/21/18

CHIPPER

1 MILE RUN
50 WALL BALLS 14/20
40 SQUAT CLEAN 65/95
30 OH WALKING LUNGES 25/45 PLATE
20 RENEGADE ROWS 20/30
10 WALK THE WALL
5 MU

Work Horse

By Lance Mosley

7/20/18

WARM UP

3 RDS

10 GM
10 HYPER EXTENSION

WOD

5 RFT

7 DB STEP UPS EACH LEG 20/30
14 SDLHP 85/115
20YDS PROWLER 45/90

*IF NOT ENOUGH PROWLERS USE SLEDS AND GO HEAVIER

HARDCORE FIT

5 RFT

7 STEP UP EACH LEG
14 KB SDLHP
20YDS PROWLER

Up-Down-Up

By Lance Mosley

7/19/18

MOBILITY

*1 MIN EACH SIDE

COUCH STRETCH
PIGION POSE

5/3/1 WEEK 1 FS

65x5

75x5

85x5+

WOD

21-15-9-15-21

BOX JUMPS 20/24
OHS 95/135
POWER CLEANS 95/135

*400m RUN AFTER EACH RD

EWOD

5 rounds:

1 min: Dubs
1 min: AB
1 min: 1 Lap around bldg
1 min: Box Jumps
1 min: burpees

*Try to hold reps/Cals each rd

30/15

By Lance Mosley

7/18/18

CORE WORK

25 AB MAT SIT UPS
25 TOE TOUCHES
25 KNEE TUCKS

WOD

4 RFT

30 DUBS
15 PULL UPS
30 DL 95/135
15 TOES 2 BAR

HARDCORE FIT

4 RFT

30 SINGLES OR JUMPING JACKS
15 RING ROWS
30 KB GOBLET SQUAT
15 V UPS

"Rapido"

By Lance Mosley

7/17/18

WARM UP

3 RDS TEAMS OF 3 AFAP

10 CAL BIKE
10 CAL ROW
10 SQUAT JUMPS

WOD

20 MIN AMRAP

10 HANG SQUAT SNATCHES 65/95
10 THRUSTERS 65/95
10 OTB BURPEES

EWOD

Group A:

But in 30 burpees
Run
800-400-250
*Rest 1 min

Group B:

Buy in 30 burpees
Row
750-350-150
*Rest 45 sec

"Tens"

By Lance Mosley

7/16/18

MOBILITY WORK

STRENGTH WORK

5/3/1 BENCH PRESS WEEK 1

65x5

75x5

85x5+

WOD

10 RFT

10 PUSH UPS
10 KB SWINGS 55/70
200 m RUN

HARDCORE FIT

SAME JUST GO LIGHT ON KB

"Painfully Quiet"

By Lance Mosley

7/14/18

WOD

4 RFF

25 Wall Balls
20 KB SDLHP 55/70
15 DB Hang Squat Cleans 35/50

Rd 1-800m
Rd 2-400m
Rd 3-800m
Rd 4-200m

Scaled-35/55:20/30

CAP= 35 min

"Friyay"

By Lance Mosley

7/13/18

Core Work

3 Rds

:30 Plank Hold
:30 Side Plank Hold(each side)
:30 L-Sit Hold(accumulate)

WOD

4 RFT

20 Back Squats 65/95
1 Rope Climb
25 H.R. Pushups
250m Row

Hard Core Fit

4 RFT

20 KB/DB Goblet Squats
8 Renegade Rows
15 Pushups
200m Run

Run-Work-Run

By Lance Mosley

7/12/18

Skill Work (Snatch)5-7 min

WOD

Buy In: 400m Run

21-15-9

Power Snatch 75/115
Box Jumps

Buy Out: 400m Run

EWOD

20 min amrap
800m Indian runs
Rest 1 min

then...

1 mile