102115

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WOD – ZEUS

3 Rounds for Time:
30 wall balls (20/14)
30 sumo deadlift high pulls (75/45)
30 box jumps (20″)
30 push press (75/45)
30 calorie row
10 air squats

102015

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STRENGTH

Front Squats 5×3 with 2 minutes rest in between sets.

WOD

3 Rounds For Time:
500 meter row or 400 meter run
12 deadlifts 225/155
21 box jump overs

101915

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STRENGTH

Clean and Jerk
(A) build to a heavy single
(B) 2×2 @ 80% of today’s single

Back Squat – 3×10

WOD

5 Rounds For Time:

50 feet – Plate Overhead Walking Lunge (45/25)
21 burpees

101815

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WOD

In teams of 3, complete:
A. In 7 minutes complete the following – STRICT PRESS
50 reps @ 115/80
50 reps @ 135/95
AMRAP @ 165/110
Rest 3 minutes
B.  In 7 minutes complete the following – BACK SQUATS
50 reps @ 185/135
50 reps @ 225/155
AMRAP at 275/185
Rest 3 minutes
C.  In 7 minutes complete the following POWER CLEANS:
50 reps @ 155/105
50 reps @ 205/145
AMRAP at 245/165

101715

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Teams of 2
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
Dead Lifts (225/155)
Partner 1 does 20 reps (partner 2 spotting).  Then partner 2 does 20 reps (partner 1 will be spotting) then rotate movement.  If done without a partner, the work to rest is 1:1.

101615

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Red, White and Blue
In 10 minutes:
1 mile run/2K Row, max squat snatch (135/95)
Rest 3 minutes
In 7 minutes:
800 meter run/1K Row, max squat cleans (135/95)
Rest 3 minutes
In 4 minutes:
400 meter run/500 Meter Row, max thrusters (135/95)

101515

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STRENGTH

10 MIN EMOM x 1 Back Squat (Heavy)

WOD
TABABTA – 20 seconds on; 10 seconds off
8 rounds of each with 1 min rest in between movements:
Wall Balls (20/14)
Sumo Dead Lift High Pulls (75/45)
Double Unders (scaled 2 to 1)
Row/Run (100 meters if you choose to run)

101415

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STRENGTH/SKILL

4 x 8 Front Rack Step Ups – Set up a stack of plates 12-20″ off the floor and do 8 steps with your left leg then alternate to the right leg.  Dont push of with your trailing leg.

5 EMOM – CTB/Pull Ups x 6

WOD

Rounds of 50-40-30-20-10 reps of:

–  Double Unders
–  Sit-ups

DUs can be scaled to singles at 2:1

101315

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STRENGTH

Clean and Jerk Complex Work up to a heavy complex of :

Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

WOD

10 AMRAP (As Many Reps As Possible) – Ascending Ladder by 2’s of:
Overhead Squats @ 95/65
Box Jump Overs

111215

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STRENGTH

Squat Snatch

3×1 @ 85%

Back Squat

1×10

WOD

1K Row

30 Deadlifts 225/155

50 Pull Ups