2 Strict Press into GM
Every 90seconds
Every 5min for 5 Rounds
500/400m Row
21 KB Swings American 53/35
12 Push Press 95/65
RX+ Hand Stand Pushups
Double Under Skill Work
50-40-30-20-10
Double Unders or 1min Practice
Abmat Situps
Russian Twists 35/25
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
Doubles are one from hang, one from floor
Every 90 Sec
3min AMRAP
3 Power Snatch @70%
7 Toes to Bar
*rest 1 Min and repeat two more times
(Post Weight Used in Comments)
Scaled: 7 DB Snatch/7 Abmat Situps
Superset with 10-15 Banded Face Pulls
Every 2:30 Minutes
50 DB Burpee Step ups
Height: 20″ Weight: 50/35
Tabata Banded Good Morning
Tabata Banded Glute Bridge
Tabata Banded Clams
10 Rounds of
250/200m Row
Plank Hold Equal time
Alternate on Planks
Front, Left, Right
1min Pigeon Stretch Each Leg
1min Kneeling Hip Flexor
Every 90 Sec Building
The Doubles are one power clean, one front squat one squat clean
10 down to 1
Squat Cleans 135/95
20 down to 11
Push ups
Every 90 Sec Building
The Doubles are one power clean, one front squat one squat clean
10 down to 1
Squat Cleans 135/95
20 down to 11
Push ups
Every Min for 10min
10 Hollow Rocks/10 Superman Rocks
Every 5 Minutes for 5 Rounds
400m Run
21 KB Swings American 53/35
12 Pullups
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
