A
Banded Hammie Stretch
— :90 sec/side
B
3 Rounds
— 5 Single Leg Dealift/side
— 5 Roll Over V Sit
— 10 Barbell Bent Over Row (empty bar)
— 10 Cal Row
Roll/Smash Hammies and IT Bands
— :90 sec/side
Easy AMRAP 6 min
— 5 Kang Squat (empty barbell)
— 5 Kip Swing
— 25 Plyo Skier
— 6 Hanging Hip Touch
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
75/55
Goal: Sub 35 min
A
Couch Stretch
— 3 min/side
B
Roll/Smash Upper Back/Hammies
— 2 min each
A
3 Way Hip Stretch x 3 each side
B
2 Rounds
— 5 Windmill/arm
— 30 Singles
— 7 Ring Rows
— 30 Singles
— 10 Sotts Press w/ PVC
EMOM 10 min
— 1 Hang Power Clean
Build to a heavy single in the 10 min window
3 Rounds
— 10 Hang Power Clean (185/135)
— Run 400m
Goal: Sub 9 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
,
2 Rounds
— 50′ High Knees
— 5 Jumping Pull Up on Rope
— 50′ Butt Kickers
— 5 Inch Worm
— 200m Run
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
135/95
40 Minute Cap
Roll/Smash Calves and Quads
— 2 min each
2 Rounds:
Run 200 meters
7 Downward dog push-ups
7 Wall ball shots
7 Squat press (each arm)
7 Sots press (PVC or bar)
7 Thoracic high fives (each arm)
7 Mountain climbers (each leg)
7 Ring out the towel (each side)
7 Arms (over and back)
7 Push-up
7 Headstand to push-up
7 Jumping jacks
With a Partner:
76 Air Squats
76 DB Push Press
76 Ab Mat Sit-Ups
76 Wallball Shots
76 Medball Twists
76 Push Ups
76 KB Swings
76 DB Thrusters
400m Run with Partner
THE WALK AROUND
Banded Shoulder Stretch (2 min/side)
LAX Ball into the shoulder (2 min/side)
Easy AMRAP 6 min
— 5 Hang Muscle Snatch
— 5 Sotts Press
— 200m Run
— 30 Double Unders
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
30-20-10
— Hang Squat Snatch (75/55)
— Box Jump Over (24/20)
Goal: Sub 12 min
A
Roll/Smash Upper Back
— 2 min
B
Roll/Smash IT Bands
— :90 sec/side
3 Rounds
— 50′ High Knees
— 50′ Butt Kickers
— 10 Toy Soldier
— 10 Hanging Hip Touch
For Time
— 800 meter Run
— 8 Rope Climb
— 600 meter Run
— Climb 6 Rope
— 400 meter Run
— 4 Rope Climb
— 200 meter Run
— 2 Rope Climb
Goal: Sub 16 min
A
Banded Lat Stretch
— :90 sec/side
B
Couch Stretch
— 3 min/side
A
Roll/Smash Calves
— :90 sec/side
B
2 Rounds
— 10 Kneeling Shoulder Tap
— 50′ High Knees
— 50′ Butt Kickers
— 10 Hang Muscle Snatch
A
Roll/Smash Calves
— 2 min/side
B
Accumulate 50 of each
— Band Pull Apart
— Banded Face Pull
A
2 Rounds
— :45 sec Row
— 10 Good Morning
— 10 Reverse Grip Press
— :45 sec Jump Rope
B
Burgener Clean x 3
30-20-10
— Hang Clean and Jerk (135/95)
— Cal Row
Goal: Sub 12 Minutes
Compare to 8/29/17
(Sub 400/200/100 if no Rowers)
A
Roll/Smash Upper Back and Lats
— 2 min each
B
Pigeon Stretch
— :90 sec/side
MedBall Bowling
4-Player Teams
Run 200m
14,250 pounds of DB Thrusters (must use same set of dumbbells)
Run 200m
200 Burpees
Run 200m
2,400 Pounds in Wallballs (must use the same medicine ball)
200m Run
Run as a team, partition remaining workload as necessary, only 1 player working at a time.
4-Player Teams
Run 200m
14,250 pound DB Thrusters (must use same set of dumbbells)
Run 200m
200 Burpees
Run 200m
2,400 Pounds in wallballs (must use the same medicine ball)
Run as a team, partition remaining workload as necessary, only 1 player working at a time.
THE WALK AROUND
Accumulate 50 Banded Pull Aparts
3×15 Push-Up Plus