The Hotshots 19 

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The Hotshots 19

Individual or as a team:
 6 Rounds
30 Squats
19 Power Cleans
7 Strict Pullups
400m Run

Warmup:
NBD Warmup

Strength:
Deadlift
5 EMOM for 10 Minutes

Mobility

WOD:
100 Double Unders for Time
Rest
100 Situps for Time
Rest

Mobility Day!!!!

Yep, all hour we are going to work on mobility!!!

Warmup: 

NBD Warmup

Strength: 

Front Squat 10-8-6-4-2

WOD: 

10-9-8-7-6-5-4-3-2-1

Squat Cleans

Burpees

Warmup:
NBD Warmup

WOD:
Pedro's Birthday WOD
3 Rounds
400m Run
10 Thrusters
400m Run
15 Hang Power Cleans
400m Run
20 Wall Balls

TEAM WOD!!!

1000m Row
50 Hang Power Snatch
100 Situps
200 Bar Lunges
300 Double unders (singles x 3)
1000m Row

Warmup:
NBD Warmup

Strength:
Snatch-60% of 1RM
EMOM for 10 minutes complete 5 reps

WOD:
7 Minute AMRAP
7 Push Press
7 Box Jumps

Courtesy of Crossfit Mayhem

Warmup:
Coach Led

Strength:
Bench Press 3-3-3-3-3-3-3-
Close Grip

WOD:
2 Rounds
500m Row
25 Burpees


Courtesy of CrossFit Mayhem

Warmup:

Coach Led

Skill: 

Ring Dips

Double Unders

WOD: 

50-35-20

Pullups

Wall Balls

Warmup:
Back Extensions
Burpees
Situps
Pullups

Strength:
Clean
3-2-1-3-2-1-3-2-1

WOD:
10 Rounds
6 Deadlifts
6 Toes to Bar

Individual WODs

Warmup:
Coach Led

WOD:
10 Minute AMRAP
20 Jump rope singles
5 Pushups
Rest 3 Minutes
10 Minute AMRAP
20 Burpees
5 Clean and Jerk
Rest 3 Minutes
10 Minute AMRAP
20 KB Swings
5 Med Ball Situps

?????

Warmup:
Coach Led

Skill:
Plank Holds
Handstand Holds

Strength:
Clean and Jerk
3-3-3-3-3-3-3

WOD:
1000m Row as fast as possible

Warmup:
Coach Led

WOD:
"Filthy Fifty" Backwards

50 Double Unders
50 Burpees
50 Wall Balls 20/14
50 Back Extensions
50 Push Press 45/33
50 Knees to Elbows
50 Walking Lunges
50 KB Swings 53/35
50 Jumping Pullups
50 Box Jumps 24/20

Bike Ride
Approximately

7 Miles

Warmup:
Coach Led

Strength:
Power Clean 5-5-5

WOD:
3 Rounds
10 Back Squats
20 KB Swings

Rest Day!

Warmup:
Coach Led

WOD:
"Annie"
50-40-30-20-10
Double Unders
Situps

Then...Mobility for the remaining time!!!! Don't skip this part

Warmup:
Coach Led

Strength:
Deadlift 5-5-5

WOD:
3 Rounds
400m Run
12 Back Squats
21 Box Jumps

Warmup:

Coach Led

Strength: 

Back Squat 5-5-5

WOD: 

3 Rounds

15 Pushups

30 Weighted Lunges (front rack)
15 KB Swings

Team WOD:

Warmup:
Coach Led

WOD:
3 Rounds
1:00 Minute at each station
Count total reps for round (like fight gone bad)

Burpees
Push Press
Box Jumps
Thrusters
Ring Rows

Rest Day!!!