Squats

Squat Workout

  • 2 x 5 (45/35
  • 1 x 5. (95/65)
  • 1 x 3 (135/85)
  • 1 x 2 (185/125)
  • 3 x 5 (225/155)

12 Min AMRAP

  • 80/50lb Ball Carry (50m)
  • 2 x Heavy Ball to Shoulder (150lb / 80lb)
  • 20/16 Cal Assault Bike

21min Alt EMOM

  • 5 x Barbell Floor Press (Heavy)
  • 25m Kettlebell Farmer Carrier (Heavy)
  • 10 x Ball Squats (Heavy)

For Time

  • 63 Deadlifts
  • 45 Hang Power Snatches
  • 27 Overhead Squats

95lb for Comp or 75lb for fitness

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

Belt Squats

  • 3 x 10 (heavy)

10 Rounds Every 1:45

  • 20 Cal Assault Bike
  • 5 ballistic 10lb wall ball crunch (1 crunch with the ball, then ballistically throw the ball to the wall)

5 Rounds

  • 10 x Pause Box Squats (125lb)
  • 10 x KB Bench Presses (2 x 35lb KBs)

40,30,20,10 For Time

  • Assault Bike
  • Box Step-ups (20in)
  • KB American Swings (40lb)

5 Rounds

  • 10 x GHD Sit-ups
  • 20 x Barbell Curls / Overhead Tricep Extensions (alt between rounds)

3-rounds

  • 10 Belt Squats
  • 10 Reverse Hypers
  • 10 Landmine Single Arm Extensions (5 each arm)

8rds of 1:45 mins work & 15-second transition

  • Even Rds
    • 10/8 Cal Ski Erg
    • Max Box Step-ups Weighted (50lbs/ 30lbs)
  • Odd Rds
    • 10/8 Cal Row
    • Max Lunges Weighted (30lbs / 20lbs)

Belt Squat

  • 3 x 10

5 Rounds

  • 5 GHD Situps
  • 20 lunges

10 min Max Cal AB

Tags:

6 rounds for time – “Hotshots 19”

  • 30 air squats
  • 19 power cleans (135/95)
  • 7 pull-ups
  • 400m Run

We’ll probably be outside and figure out a modification for the power cleans.

For Time

  • 100 Box Step-ups
  • 100 push-ups
  • 100 air squats