Hotshots 19

Six rounds for time of

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

5min Core Wod

5 Strict Toes 2 Bar

10 Plank-ups

15 R-twists

1min Plank hold

-Rest 2min-

18min Amrap

4 Box jumps 24/20

5 Hr Burpees

6 Kb Swings 53/35

6 Box jumps

5 Hr Burpees

4 Kb Swings 53/35

*At min 6 and 12 Overhead lunge/overhead plate carry combo (45)

Block Strength

Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

50 Double-unders

6 Snatches 135/95

50 Sit-ups

40Double-unders

6 Snatches 135/95

40 Sit-ups

30 Double-unders

6 Snatches 135/95

30 Sit-ups

20 Double-unders s

6 Snatches 135/95

20 Sit-ups

10 Double-unders

6 Snatches 135/95

10 Sit-ups

Skill: 6 sets Power Snatch+3 Overhead-Squats

Block Stength/Active Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Run 15min 70%/Row 15min 75%

9 Deadlift 155/105

Run 100m w/Kb 70/44

14 Wall ball shots

Run 100m w/med ball

7 Squat cleans 155/105

Run 100m

Skill: Skill: Halting Clean grip deadlift + Hang clean+Clean (5 sets)

Block Strength

Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.
Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Skill: 1-1/4 Squats 2/2/2/2/2/2/2/2

Block Strength

Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ same load you used last Monday

“Glen”

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents (Scale: 30 pull-ups)
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

100 Sit-ups

Run 400m w/plate (45)

Then

10 Rounds

6 Sdlhp 70/53

4 Toes 2 Bar

Then

100m Overhead plate carry (45)

22 Slam ball 50/30

Run 400m w/plate (45)

*Partner version available if you dare

Block Strength

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.
“Kill Cliff Granite Games Qualifier Week 3”
Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)
Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed

Hang Power Clean 135/95

Hspu

Skill: Every 90sec 4 Power Snatch 70% 30 R-Twists (5 Sets)

Block Strength

Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Hang Clean + Clean

Build over the course of the 8 sets.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale,
inhale, brace and descend – if you take longer than that your set is
over)

9 Rounds

8  Box jumps 24/20 (Rx+30/24)

20 Double-unders (60 singles)

Round:1 8 Overhead squats 75/55 (Rx+95/65)

Round 2: 8 Front squat 95/65 (Rx+125/85)

Round 3: 8 Back Squat 145/105 (Rx+155/105)

8 One arm Snatches 53/35 (Rx+80/44)

-Rest 90sec Between rounds-

Block Strength/Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Row:5k (75%)