A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 4-6 reps @ 20X1 (heavier than last week)

– 10+ supinated strict pull-ups (if you can go UB past 10, perform AMRAP)

 

B) Every 6 minutes for 18-24 min (3-4 sets)

– 400m run

– 200m run with medball (20-60/14-30)

– 10 strict HPSU

 

C) 1 rounds for mobility:

– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)

– 60 sec door frame stretch

– 60 sec/side pec smash with lacrosse ball

A) quickly warm up to 75% power clean
+
EMOM x 6 min
– 3 TnG power cleans at 75-80% 1RM

B) 7 min AMRAP @ tough pace:
– 10 toes to bar
– 10 RKB swings (70/53)
– 10 box jumps – SD (24/20”)

C) 3 rounds for efficiency:
– 8 single arm DB overhead press/side
– 8 single arm DB bent over row/side
– 10-20 sec single leg standing hold

A) E2MOM x 16 min (8 sets) – back squat

– Sets 1-3 = 3 reps @ 70%

– Sets 4-5 = 2 reps @ 80%

– Set 6 = 1 rep @ 90%

– Set 7 = 1 rep @ 95%

– Set 8 = 1 rep @ 95+%

 

B) EMOM x 12-18 min (4-6 sets)

1: 3-5 burpee + bar muscle ups

OR 4-6 burpee CTB pull-ups

OR 4-6 burpees + 4-6 pull-ups

2: 10 front rack reverse lunges (115/75, 95/55, 75/35)

3: 12/9 cal row

A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-65%

Sets 4-6: 2 hang snatches @ 70-80%

Sets 7-10: 1 snatch @ 85-95%

Set 11 (optional): 1 snatch @ 101% (optional)

 

B) 3 rounds for efficiency:

– 6-8 rear foot elevated DB split squats @ 20X1

– 1 length hand over hand rope pull (heavy + fast)

– 2 TGUP per side (heavy but constant pace)

– 10 weighted V-ups (plate held overhead)

A) E2MOM x 16 min (8 sets)

– 1 clean pull + 1 (squat) cleans + 1 split jerk

*Start at 60% and build to 90%.

 

B) EMOM x 10-12 min (5-6 sets)

E: 5 heavy thrusters (95-185/65-125)

O: 12/9 cal row

 

*row 15/12 cal if able

*thrusters should be tough but UB.

 

C) Not for time:

– 400m farmers carry (70/53, 53/35 per hand)

*don’t drop DBs/KBs on concrete!

A) Every four minutes, for 16 minutes (4 sets) of:

– Bench Press x 6-8 reps @ 20X1

– Supinated bent over BB row x 8-10 @ 20X1

 

B) 3 rounds for time:

– 25/20 chest to ground push-ups

– 20 Russian KB swings (70/53)

– 400m run

*Break push-ups when needed to insure proper form.

A) E2MOM x 12 min (6 sets):
– Back squat
Set 1&2: 2 @ 70-75%
Set 3&4: 2 @ 80-85%
Set 5: 1@ 90%
Set 6: 1@ 95%

B) EMOM x 12-18 min (4-6 sets):
1: 4-6 burpee box jump overs (24/20”)
2: 10-15 wallballs (20/14#)
3: 5 toes to bar + 20 double unders

“Hotshots 19”

6 Rounds for time of:

– 30 Squats

– 19 Power Cleans (135/95)

– 7 Strict Pull-ups

– 400m Run

 

*Scaled perform only 4 rounds. Scale weight with 115/75, 95/65, 75/45 or DBs (masters).

*9am class only.