HotShots 19

Hotshots 19

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

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Hotshots19_th.jpg

Tabata Tuesday

SKILL- 10 min for perfection of form

Hang squat cleans in sets of three reps

WOD

Tabata= 8 rounds of each exercise. 1 round consists of 20 seconds of work 10 seconds of rest.

1. pull ups

2. push ups

3. sit ups

4. squats

5. row for calories

Your score will be the total amount of reps for each exercise

Reverse Filthy 50

For Time:

50 Double unders

50 Burpees

50 Wall ball shots, 20 pound ball

50 Back extensions

50 Push press, 45 pounds

50 Knees to elbows

Walking Lunge, 50 steps

50 Kettlebell swings, 1 pood

50 Jumping pull-ups

50 Box jump, 24 inch box

Mash up Wednesday

Skill:

Double Under Technique. 

 

 

WOD:

15 Minute AMRAP:

20 Double Unders

200 M Run

10 Ring Rows

10 Hand Release Pushups

Strongman Sunday

5 Rounds

30 seconds at each station, 30 seconds rest

Tire Flips

Keg Carry

Farmers Walk 53/35

Prowler Walks

Sled Pulls

Run Work Shop

Skill:

Pose Running

WOD:

Run 800m

rest 

Run 800m

rest

Run 400m

rest

Run 400m 

rest

Run 200m

rest

Run 200m

DO NOT rest longer than the run took you to complete on the previous round.

Better, Faster, Stronger

Skill:

Single Arm Dumbbell Snatch

WOD:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. Tire Flip

2. S.A. DB Snatch

3. Box Jumps 30/24

4. Hand Release Push-up

5. Pinch Grip Farmers Walk 35/25 # plates

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

 

Box Complex

4 Rounds of:

5 KB Single Arm Swings (R) 53/35

5 KB Cleans (R)

5 S.A. Front Squats

5 Step-ups w/ KB 24/20

5 Box Jumps w/o KB

Repeat complex with left arm. Rest 1 minute between rounds.