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

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