PERFORMANCE

 

WOD: HOTSHOTS 19

6RFT: (40:00cap)
-30 Air Squats
-19 Power Cleans (@135/95)

-7 Strict Pull-ups 

- 400m Run

FITNESS

WOD: HOTSHOTS 19
6RFT (or 4RFT): (40:00cap)
-30 Air Squats
-19 Power Cleans (@135-/95-) or DB Hang Power Cleans (@35-/25-)
-7 Ring Rows
-400m Run 

PERFORMANCE:

WOD:(30:00cap)
20RFT:
-7 Thrusters (@75/55)
-7 T2B
-7 Burpees

 

FITNESS:

WOD: (30:00cap)

20RFT (or 14RFT)

-7 Thrusters (@75-/55-) or DB Thrusters (@35-/25-)

-7 Knees to Chest

-7 Burpees

 

PERFORMANCE:

STRENGTH: (20:00)

6E90MOM:

-3 Power Snatches (@start at 50-55% of Snatch)
-:20-:30 seconds L-sit Hold on parallettes

WOD: (12:00)
3AMRAP x3
-12 KB Cleans (6 each arm)
-35 DUs
-*Rest 1 minute between AMRAPs

 

FITNESS:

 

STRENGTH: (20:00)

6E90MOM

-3 Power Snatches (@start at 50-55% of Snatch)

-:20-:30 seconds L-sit Hold on parallettes

 

WOD: (12:00)

3AMRAP x3

-12 KB Cleans (6 each arm)

-35 SUs

-*Rest 1 minute between AMRAPs

 

PERFORMANCE:

STRENGTH: (20:00)
6 sets:
-3 Barbell Bench Press (@start at 55% of your 1RM Bench)
-6 to 8 Decline Parallette Push-ups (@20”/18”)

WOD: (15:00)
-10 CAL Row
-20 C2B or Pull-ups
-30 Burpees to a 6-inch target
-40 Abmat Sit-ups
-50 AMKB (@53+/35+)
-60 Wall Balls (@20+/14+)

FITNESS:

 

STRENGTH: (20:00)

6 sets:

-3 Barbell Bench Press (@start at 55% of your 1RM Bench)

-6 to 8 Decline Parallette Push-ups  (@20-”/18-”) or Push-ups

 

WOD: (15:00)

-10 CAL Row

-20 Jumping Pull-ups or Ring Rows

-30 Burpees

-40 Abmat Sit-ups

-50 AMKB or RKB (@53-/35-)

-60 Wall Balls (@20-/14-)

 

 

PERFORMANCE:

STRENGTH: (15:00)
6E90OM:
Clean Complex (@start at 55-60% of C&J)
-2 Power Clean
-2 Back Lunges (L+R=1)
-2 Split Jerk or Power/Push Jerk
-*5-6 minutes to warm up to start weight
-*Then EMOM together

WOD: (15:00)
30RFT:
-1 Deadlift (@135/95)
-1 Hang Clean
-1 Burpee

 

FITNESS:

 

STRENGTH: (15:00)

6E90OM:

Clean Complex (@start at 55-60% of C&J)

-2 Power Clean

-2 Back Lunges (L+R=1)

-2 Split Jerk or Power/Push Jerk

-*5-6 minutes to warm up to start weight

-*Then EMOM together

 

WOD: (15:00)

30RFT:

-1 Deadlift (@135-/95-)

-1 Hang Power Clean

-1 Burpee

 

PERFORMANCE:

STRENGTH: (30:00)
15 ROUNDS @ 2 minutes each

Round 1: First 2 minutes block:
 -200m Run
 -10 to 12 T2B or 3-5 BMUs/MUs

Round 2: Second 2 minutes block:
 -8 to 10 DB-facing Burpees
 -10 to 12 DB Power Snatches (@35+/25+)

Round 3: Third 2 minute block:
 -18 to 20 Grasshoppers
 -13 to 15 Goblet Squats (@53+/35+)

Then start back at Round 1...

 

FITNESS:

 

STRENGTH: (30:00)

15 ROUNDS @ 2 minutes each

 

Round 1: First 2 minutes block:

 -200m Run (scale to 100m)

 -8 to 10 Knees to Chest

 

Round 2: Second 2 minutes block:

 -6 to 8 Burpees

 -4 to 6 DB Power Snatches (@35-/25-)

 

Round 3: Third 2 minute block:

 -16 to 18 Grasshoppers

 -10 to 12 Goblet Squats (@53-/35-)

 

Then start back at Round 1...