WOD

"Randy Plus"

By Lance Mosley

5/24/19

WARM UP

3 RDS

25M Sled Push 25/45
10 SOTS Press

WOD

RANDY

Rest 2 Min

6-8-10

TGU 25/35
SDLHP 95/135

HARDCORE FIT

30 DB Thrusters

Then

12-15-18

Mountain climbers
KB SDLHP

Happy 50th Shaun!

By Lance Mosley

5/23/19

ROTATOR CUFF WARM UP+

10 Strict pressx2

Strength Work (Split Jerk)

70%x3
75%x3
75%x3
80%x3

WOD

50 Push Press 65/95
50 Box Jump overs
50 KB Swings 35/55

HARDCORE FIT

25 WTF
25 Box Jump
25 KB Swings

"Tres"

By Lance Mosley

5/22/19

MOBILITY

1 MIN Ankle stretch
1 MIN Couch Stretch
1 MIN Pigeon pose

WOD

3 RFT

200M Run
50 Dubs
10 OHS 95/135
12 TTB
15 Bulgarian Squats

HARDCORE FIT

3 RFT

200M Run
50 Singles
10 Goblet Squats
15 Bulgarian Lunges

"Quick Shot"

By Lance Mosley

5/21/19

WARM UP

2 RDS

10 Banded Push ups
10 Banded flies
5 Strict Push Ups

STRENGTH WORK

5/3/1 Week 2 (Bench Press)

70%x3
80%x3
90%x3+

WOD

2 RDS

5 MIN AMRAP
10 Push ups
10 Pull ups

5 MIN AMRAP
15 Air Squats
15 AB Mat sit ups

HARDCORE FIT

Same as above

"Suicide"

By Lance Mosley

5/20/19

Warm up

2 RDS

10’GM
10 Lateral Lunge (alternate)
40 Yards High Knee run
40 Yards Butt kicks

WOD

4 RFT

*Weight 95/135

40 Yard Suicide run
21 DL
15 Hang Power Clean
9 OTB Burpees

HARDCORE FIT

*Weight 95/135

40 Yard Suicide run
21 KB DL
15 CAL Bike
9 Burpees

"Weekends"

By Lance Mosley

5/18/19

5 RFT

20 Step Ups 55/75

50 Dubs/Singles

O/H Walking Lunges 24/45

10 DB Power Snatch 20/35

Rope Climb

"Ballin"

By Lance Mosley

5/17/19

Strength Work (Split Jerk)

70%x3

75%x3

75%x3

80%x3

WOD

800m-400m-800m-200m

20 Wall Balls 14/20

15 KB SDLHP 55/70

10 Plate Jump Burpees (45# plate)

Hard Core Fit

*Same RUN as above

20 Walls Balls

15 KB Sumo DL 55/70 (no high pull)

10 Burpees

"Fiver"

By Lance Mosley

5/16/10

Core Work

3 Rds

15 Supermans

15 Hollow Rocks

WOD

5 RFT

15 Power Cleans 85/115

15 CTB Pull-ups

15 KB Swings 55/70

*CAP-20 minutes

Hard Core Fit

5 RFT

15 Hang Power Cleans 55/75

15 Ring Rows

15 KB Swings 35/55

EWOD

Work w partner

You go I go

A) AB

10 rds Total
10 Box jumps over
15/20 Cal AB

B) Row

10 rds Total
5 Burpees over Rower
250m Row

30min cap

"Dead Push"

By Lance Mosley

5/15/19

Strength Work

5/3/1 Week 2 (Bench Press)

70%x3

80%x3

90%x3+

WOD

7 RFT

12 D/L 95/135

12 DB Push Press 35/50

200m Run

Hard Core Fit

7 RFT

12 D/L

12 H.R Push-ups

200m Run

"Here to There"

By Lance Mosley

5/14/19

Warm Up

3 Rds.

50yd Sled Push 45/90

25yd Sled Pull 25/45

WOD

EMOM x 16 min

Min 1 -25 Air Squats

Min 2 -10 Hang DB Power Cleans 35/50

Min 3 -12/10 Row/Assault Bike

Min 4 -12/15 TTB

Hard Core Fit

Same as above

*sub Knee Raises

EWOD

Warm up

Negative split 100’s x 10
Progressively increase intensity to a full sprint

Every 3 mins x 7

400m Run
10 burpees