11.15.19

“Hotshots 19”

6 Rounds For Time Of:

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull-Ups

Run 400m

Scaled options

6 rounds for time of:

30 squats

19 power cleans 115/75

7 pull-ups

Run 400m

Or

4 rounds for time of:

15 squats

10 power cleans 75/55

5 ring rows

Run 400m

11.14.19

A. Warm Up

4-5 sets

10 Plank w/ band pull/arm

15 Band Pull Throughs

5 Broad Jumps

*these may be broad box jumps for challenge

B. Olympic Weightlifting

4 sets of the following Clean Complex

2 Hang Clean Pulls

1 Segment Power Clean

1 Slow Pull Power Clean (4 second pull to knees)

C. Conditioning

12 minute AMRAP

15/12 cal row

20m Dual KB Overhead Carry 35/26

15 Anchored Feet Sit Ups (hands behind head)

Run 200m

12 Alternating Dual KB Front Rack Reverse Lunges 35/26

12 Hand Release Push Ups

*run may be substituted for 20 cal airdyne

11.13.19

A. Warm Up

3 sets NFT

Row 150m

20 Pike Shoulder Taps 10/arm

10 V Ups + 20 Second Hollow Hold

B. Strength

3 sets of the following superset

Alternating DB Bench Press (Top Down)

12 reps @ 31X1 Tempo

Seated Filly Press

6/arm @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

Airdyne 9/7 Cals

10-18 Kipping Pull Ups Unbroken

Airdyne 9/7 Cals

-rest 1 minute-

Row 9/7 Cals

6-15 Kipping Dips Unbroken

Row 9/7 Cals

-rest 2 minutes before beginning next round

*pick reps that will be 1-2 reps before failure