WOD

"Mash It Up"

By Lance Mosley

1/19/19

WOD

4 RFT

200M RUN
100M OH WALK 25/45
50 DUBS
15 CTB PULL UPS
15 BURPEES
15 OHS 65/95
100M FARMERS CARRY 55/70

"Misery"

By Lance Mosley

1/18/19

CORE WORK

2 RDS

-:30 SPRINTER ABS ( starting from a lying down position, hands behind your head sit up until opposite elbow meets opposite leg)
-:30 LEG LIFTS ( hands under your butt, lift your legs up straight to the ceiling and back down slow)
-:30 HOLLOW ROCK

WOD

17 MIN AMRAP

20 KB SWINGS 55/70
20 WALL BALLS
20 PUSH UPS

HARDCORE FIT

*SAME AS HOUSE WOD

"Clean & Climb"

By Lance Mosley

1/17/19

SKILL WORK (10 MIIN)

MU
BAR MUSCLE UP

WOD

5 RFT

3 MU
6 POWER CLEANS
9 HANG POWER CLEANS
12 CAL ROW
1 ROPE CLIMB (ADVANCE ATHLETES LEGLESS)

RX=85/115

EWOD

Buy in: 100 burpees on plate

20 min amrap:
100m on min

"Snatchtastic"

By Lance Mosley

1/16/19

WARM UP

3 RDS

10 PVC PIPE PASS THROUGH
10 SOTS PRESSES

STRENGTH

SNATCH FROM THE HIP

1-1-1-1

WOD

4 RFT

10 SQUAT SNATCHES 65/95
15 TTB
20 THRUSTERS 65/95

HARDCORE FIT

4 RFT

50 M PROWLER PUSH 25/45
15 RING ROW
20 SQUAT JUMPS OR DB THRUSTERS

"Hip Hop"

By Lance Mosley

1/15/19

SKILL DAY(10 MIN)

HSPU
HS WALKS
HS HOLDS

WOD

20 MIN AMRAP

400 M RUN
5 HSPU
10 PUSH JERK 95/135
15 BOX JUMPS

EWOD

5 Rounds

50m prowler (10 sec)
100m run x 6 (10 sec)
100m row (1min)

"Deadly Sins"

By Lance Mosley

1/14/19

MOBILITY

WRIST STRETCHES
SPIDER-MAN REACH 30 sec each side

STRENGTH WORK

CLEAN FROM THE HIP

1-1-1-1

WOD

7 RFT

7 DL
7 HSC
7 RING DIPS
7 OTB BURPEES

RX=95/135

THEN 40 cal BIKE AFAP

HARDCORE FIT

7 RFT

7 KB SUMO DL
7 GOBLET SQUATS
7 BENCH DIPS or 7 PUSH UPS
7 BURPEES

Partner Punishment

By Lance Mosley

1/12/19

WOD

400m Run (together)
20 HSPU or Box modification
40 Push Press 65/95
60 KB Swings 35/55
80 Air Squats
100 Push-ups
80 Air Squats
60 KB Swings 35/55
40 Push Press 65/95
20 HSPU or modification
400m Partner Carry

"Bodyweight Love"

By Lance Mosley

1/11/19

Mobility

-Banded Shoulder Distraction
-Ankle Dorsi Flexion

Skill Work (5 min)

Strict Pull-ups (3x6-8 reps)

-Regular
-Band Assisted
-Negatives

WOD

9-15-21

Burpees
Pull-ups
Box Jumps
Toes 2 Bar

Hard Core Fit

9-15-21

Burpees
Ring Rows
Box Jumps or Step Ups
Hanging Knee Raises

"Snatch and Go"

By Lance Mosley

1/10/19

Mobility

-Rotator Cuff
-Couch Stretch
-Pigeon Pose

Strength Work (10 min)

Snatch from the Hip

2-2-2-2

WOD

18-15-12-9-6

Power Snatch 65/95
Wall Balls
40yd Suicide

EWOD

15 min Amrap

Row 1 min

Then:
25m prowler 25/45
10 burpees
20 dubs
*meters count on row*

Assault Bike

10 EMOM
12/15 cals

"Rap-a-thon"

By Lance Mosley

1/9/19

Core Work (3 rds)

:30 L-sit Holds
:30 V-ups
:30 Side Plank Holds

WOD

AMRAP in 20 min

10 Lunges 65/95
15 Ball Slams
20 Hollow Rocks
25 Dubs

Hard Core Fit

AMRAP in 20 min

20 Walking Lunges
15 Ab Mat Sit-ups
20 Leg Raises
50 Singles