WOD

"Barracuda"

By Lance Mosley

6/13/20

Warm Up

8 minute clock:
1:00 Ski (Or other cardio equipment)
5 Inch Worms
10 Air Squat + Lunge Left + Lunge Right

-into-

4 sets
25' sled push adding weight with partner each set (start empty and add plates to workout weight)

*100' total each partner

WOD

30-27-24-21-18

Cals on Bike or Row or Ski

Push-ups

100m Farmers Carry after each round 55/35

"Get Down"

By Lance Mosley

6/12/20

Warm Up

3 rounds

100m Run
20 Cossack Squats
10 Windmills (L&R)

-into workout prep-

12/12 Single arm DB Overhead Squat (light weight)
200m run
8/8 Single arm DB Overhead Squat (workout weight)

WOD

4 Rounds

400m Run
15/15 Single arm DB Overhead Squat (50/35)*

* 15 on each arm = 30 reps total *

Accessory Work

3 sets

20 Pass Throughs
20 Barbell Upright Row
20 Single leg Banded hamstring curl (L&R)

"Hooked on a Feeling"

By Lance Mosley

6/11/20

Warm Up

3 rounds

1 minute easy assault bike
30 seconds Fast assault Bike
5 Low Bar Muscle Up transitions

-into workout prep-

2 rounds

12 calorie bike
2 bar muscle ups (or scale for workout)
1 burpee bar muscle up

WOD

For Time

21-15-9

Calorie Assault Bike

12-9-6

Bar Muscle Ups

*Female Calorie 16-12-8

- Rest 5:00 -

21-15-9

Calorie Assault Bike*

9-6-3

Burpee Bar Muscle Up

*Female Calorie 16-12-8

Accessory

3 sets

15 Goblet Squat
12 Windmills
30 Sec. Side Plank (R&L)

"Footloose"

By Lance Mosley

6/10/20

Warm Up

5 rounds

5 box set ups (each side)
5 deadlifts (empty bar)
5 hang cleans (empty bar)
5 shoulder to overhead (empty bar)

-into workout prep-

3 rounds

3 clean and jerk (ascending weight each round)
6 box jump with step down

WOD

5 sets

3:00 AMRAP

5 Clean and Jerks (135/95)
10 Box Jumps (24/20)

- rest 1:00 b/t sets -

Accessory

3 sets

10 V Ups
10 Hollow Rocks
10 Secs Hollow Hold

-Rest 30 secs b/t sets -

Mobility

-2min Couch stretch (each leg)
-2min Barbell Hamstring/Calf Smash (each leg)

"Bread and Butter"

By Lance Mosley

6/9/20

Warm Up

2 rounds

10 jumping air squats
20 Alternating V-Ups
5 inch worms

-into workout prep-

2 rounds

250m row
10 light sandbag clean
10 hanging kip to swing

WOD

For Time

1000m Row
30 Sand Ball Slams (50/30)
30 Toes to Bar
750m Row
25 Sand Ball Slams (50/30)
25 Toes to Bar
500m Row
20 Sand Ball Slams (50/30)
20 Toes to Bar

Accessory

3 sets

20 Banded Pull Aparts
15 Single Leg RDL’s (R&L)
25” Banded Side Step (R&L)

Burn Baby Burn

By Lance Mosley

6/8/20

Warm Up

3 rounds:

:30 single unders
3 lunge elbow to floor (each side)
3 front squats (empty bar)
3 Push Press (empty bar)
3 thrusters (empty bar)
-into workout prep-
2 rounds: (increasing intensity from round 1 to round 2)
20 double under
5 thruster 75/55
5 bar facing burpees

WOD

2 Rounds

100 Double Unders
25 Thrusters (75/55)
25 Bar Facing Burpees

- Rest 5:00 -

For Time:

200 Double Unders
50 Thrusters (75/55)
50 Bar Facing Burpees

Accessory

3 sets

30 Sec Dead Hang (pull up bar)
10 Single Arm Bent over row (R&L) (light to moderate weight)

"Genie in a Bottle"

By Lance Mosley

6/4/20

Warm Up

3 rounds

1:00 Machine
20 Cossack Squats
10 Single Arm Press (L&R)

- Part 2 -

Modified Burgener Warm Up

* Use Empty Barbell or PVC

Snatch

5 x Snatch Grip DL
5 x High Elbows
5 x Muscle Snatch
5 x Snatch Grip Push Press (behind the neck)
5 x OVHS
5 x Squat Snatch

Squat Clean Thrusters

5 x Clean Grip DL
5 x High Elbows
5 x Muscle Cleans
5 x Front Squats
5 x Push Press
5 x Squat Clean Thrusters

WOD

For Time:

50 GHD Sit Up
25 Squat Snatches (115/75)

-Rest 5 Minutes-

50 GHD Sit Up
25 Squat Clean Thruster (115/75)

*Sub 100 Ab Mat Sit-ups

**Time Cap 7 minutes each couplet

Accessory

3 sets

10x 10 secs Barbell Squat (45/35)

* Slow and controlled down for 10 secs descent , 2 sec ascent

15/15 Bulgarian Split Squat
20 Cossack ...

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Jumpin Jumpin

By Lance Mosley

6/3/20

Warm Up

10:00 Clock

1:00 Machine
20m Backward Lunge
10 Push Ups

WOD

On a Running Clock @0:00

Every 3 mins (30 mins)

AMRAP 2:00

12 Bar Facing Burpees
Max Reps step back lunge 95/65

-Rest 5:00-

@35:00

For Time:

800m Run

Accessory

Mobility:

-2min Couch stretch (each leg)
-2minBarbell Hamstring/Calf smash (each leg)

* If workout is running over Change Mobility to 2 rounds and split up hamstring and calf into two separate minutes.

"Here I go again"

By Lance Mosley

6/2/20

Warm Up

3 rounds

1:00 Row (Dial in workout pace)
16 Step Ups
8 Inch Worms

WOD

3 sets

8min Amrap

1000m/800m Row Buy In

- Into -

2-4-6-8-10. . .

Dumbbell Box Step Up

M- 50s/24’’
F-35s/20’’

Push Ups

- rest 2:00 b/t sets -

Accessory

3 sets

30-60sec Plank (elbows)
15 Barbell Bent Over Rows
10 Banded Upright Row

Dummy

By Lance Mosley

6/1/20

WOD

Buy In: 800m Run

Then...

5 RFT

20 DB Lunges 2x35/50

20 Alt DB Snatch 35/50

Then...

Buy Out: 800m Run