WOD

"Victory"

By Lance Mosley

12/10/18

Mobility

Banded Rotator Cuff Complex

Banded Shoulder Distraction

Pigeon Pose

WOD

Hang Power Snatch-400m Run-KB Swings

25-Run-5

20-Run-10

15-Run-15

10-Run-20

5-Run-25

Rx= 55/70; 65/95

Hard Core Fit

*Same as above except 25/35; 55/75

BATTLE OF THE BOXES

By Lance Mosley

"Calm Before The Storm"

By Lance Mosley

12/7/18

2 RDS

10 GM

10 STIFF LEGGED DL

5/3/1 WEEK 2 ELEVATED DL FROM BLOCKS

70%x3

80%x3

90%x3+

WOD

8 MIN EACH STATION AMRAP

STATION 1

-10 BENCH PRESS 95/135

-10 DL 95/135

STATION 2

-25 YARDS PROWLER PUSH

-10 RING PUSH UPS

HARD CORE FIT

SAME AS ABOVE

*SUB H.R PUSH UPS/KB DL/RENEGADE ROWS FOR RING PUSH UPS

"Frick and Frack"

By Lance Mosley

12/6/18

MOBILITY WORK/CORE

2 RDS

30 SEC PIGEON POSE EACH SIDE

30 SEC PLANK

30 SEC V-UP

WOD

TEAMS OF 2

3x100M SPRINT RELAY STYLE(BOTH PARTNERS DO 3)

50 WALL BALLS TOTAL

3xDB FARMERS WALK 20/30(BOTH PARTNERS DO 3)

50 THRUSTERS 65/95

3xOH WALK WITH PLATE 25/45(BOTH PARTNERS DO 3)

50 DB STEP UPS 20/30

3x10 CAL ROW

EWOD

EMOM x 10

6 Burpee box jump overs

EMOM x 5

45 dubs

EMOM x 10

150m Row
200m Row or 250m Row

*adjust according to ability. Should be about 10-15 sec rest

"Ascent"

By Lance Mosley

12/5/18

2 RDS

BANDED RORATOR CUFF WORK

10 INTERNAL ROTATIONS

10 EXTERNAL ROTATIONS

WOD

*17 MIN CAP

3 HSS 65/95

3 TTB

10 DUBS

6 HSS

6 TTB

15 DUBS AND SO ON

*DUBS KEEP INCREASING BY 5 REPS

HARD CORE FIT

*SAME AS ABOVE

*SUB 1 ARM DB OH SQUATS/V-UPS/SINGLES

***SINGLES START AT 20 AND DOUBLE EACH TIME

"Cinco"

By Lance Mosley

12/4/18

MOBILITY

BANDED SHOULDER DISTRACTION

WRIST STRETCH

COUCH STRETCH

WARM UP

2 RDS (TOTAL REPS)

8 TGU

8 WINDMILLS

WOD

5 RFT

12 HPC & JERK 85/115

12 BOX JUMPS OVER

200M RUN WITH PLATE 25/45

EWOD

Warm up:

8 x 100m on 45 sec progressively get faster

3 x 1 mile repeats

3 min rest between

"Station to Station"

By Lance Mosley

12/3/18

WARM UP

2 RDS

10 CALORIES BIKE

10 SQUAT JUMPS

5/3/1 WEEK 2 FRONT SQUATS

70%x3

80%x3

90%x3+

WOD

7 MIN EACH STATION, NO REST BETWEEN STATIONS

STATION 1

-200M ROW

-10 BURPEES

STATION 2

-15 KB SWINGS 55/70

-10 PUSH UPS

STATION 3

-15 FRONT SQUATS 65/95

-10 PULL UPS

HARD CORE FIT

*SAME AS ABOVE

**DB ROW FOR PULL UPS/KB GOBLET SQUATS FOR FRONT SQUATS/KB SWINGS 25/35

"WTF"

By Lance Mosley

12/1/18

WOD

800m Run

30 Hang Power Snatch 65/95

30 TTB

30 Man Makers 20/30

200M Run

15 Hang Power Snatch

15 TTB

15 Man Makers 20/30

CAP=35 min

"Its That Day"

By Lance Mosley

11/30/18

5/3/1 Week 1-D/L from blocks or plates (knee level)

WOD

18-15-12-9-6

Wall Balls
O/H Lunges 25/45
SDLHP 65/95

*30yd Suicide Run after each round

Hard Core Fit

*Same rep scheme
**Sub KB for SDLHP

"Steady"

By Lance Mosley

11/29/18

Warm Up

3x25yd Sled Push 45/90

WOD

3 RFT

25 Burpees
400m Run
25 Pull-ups

after…

Row 500m AFAP

EWOD

Bucket list

1 mile run
200m sled pull or drag or combo
30 cal assault
10 cal ski erg
1000m row
100m prowler
2min incline treadmill run
200m partner carry