Squats

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

For Time

  • 800m Run/Ruck
  • 30 Bent over Rows or Pull-ups
  • 50 Push-ups
  • 70 Squats
  • 600m Run/Ruck
  • 20 Bent over Rows or Pull-ups
  • 40 Push-ups
  • 60 Squats
  • 400m Run/Ruck
  • 10 Ben Over Rows or Pull-Ups
  • 200m Run/Ruck

Carry a ruck, sandbag, or kettlebells if you want.

4 rounds of

  • 1 min Pull-ups
  • 1 min Goblet Squats (53/35)
  • 1 min Sit-ups

5 min Rest

4 rounds of

  • 1 min Kettlebell Swings (53/35)
  • 1 min Lunges (53/35)
  • 1 min toes-to-bar

30min AMRAP

  • 400m Run
  • 29 Back Squats (135/85)
  • 20 push-ups

A version of Manion hero WOD