Zeus Everything

Zeus Squat Warmup

2-3 Rounds: 5 Burpees 5 Supermans (Hold 3 Secons) 5 Spidermans (Each Leg) :20 Hollow Hold :20 Ankle Stretch 5 Air Squats

Back Squat

7, 7, 5, 4, 2, 2, 2

Snatch

5 x 2

Snatch

10 x 2

4 Rounds 30 lateral jumps (over an object or a line) 15 Jumps Squats

Rest

1 x 3:00

4 Rounds 10 Raise and Lower Plank 10 V-ups 10 Sit Ups

6 Minutes As Many Reps As Possible: :30 Wall Sit :30 Plank hold (on elbows) * Score :5 secs = 1 rep

Every 3 Minute x 8 Rounds 15/12 Cal Row 12 Burpees 30 Double Unders (60 singles) *go as hard as you can on this! *put the each rounds time in your notes!

2 Rounds: 400 m Run 12 Bag over shoulder (150/100) 100 Foot Bag Carry in front of you 5 Ring Muscle Ups (scale: 10 Chest to bar, pull ups, or banded strict pull ups) 200 m Run 12 Bag over Shoulder (150/100) 100 Foot Bag Carry in front 5 Ring Muscle Ups *scale ring muscle ups to a set you could do unbroken fresh. Goal is no more then 2 sets on the rings when tired

7 Minute As Many reps as possible: 6 Handstand Push Ups (10 ring or regular push ups) 8 Deadlifts 185/125# 12 Box Jumps (24/20)

Rest

1 x 3:00

7 Minute As Many Reps As Possible: 30 Foot handstand walk 5 Front Squats (185/125) *Scale handstand walk to 3 good attempts then move on.

Active Recovery

1 x 20:00

ZeusMethod Warm Up

2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings

Push Press

7, 7, 5, 4, 2, 2, 2

1 Clean DL + 1 Hang Clean

10 x 2

Hang Clean

1 x 1

Hang Clean

10 x 2

5 Rounds: 400 m Run 15 Burpees 30 Alternating Lunges

6 minute 10 second As Many Reps As Possible: 12 Crunches 10 Sit Ups 8 V-Up :20 second Plank (elbows or hands) *Score :5 seconds = 1 rep

For Time: 2 x 800 M Run -2 min rest- (after each 800 m run) 4 x 400 M Run -1 min rest - (after each 400 m run) 6 x 200 M Run -:30 second rest- (after each 200 m run) 8 x 100 M Run -:30 second rest- (after each 100 m run) *Score is total time it takes to complete with rest included

5 Sets: 3 Minute As Many Rep As Possible (per set) 3 Devil Press (45/30) 6 DB Deadlifts (45/30) 9 Air Squats -1 Minute rest- (between sets) *Start where you left off, score is total Rounds and reps

5 Sets: 10 Toes to bar Max Bar Muscle Ups (without coming off the bar) -90 second rest- (between sets) *you have to go unbroken from toes to bar right into Bar muscle ups, no coming off the bar. If the reps are to high for toes to bar drop them down so you can get some bar muscle ups or just do BMU. *If you cant do BMU complete a max set of toes to bar without coming off the bar and practice muscle up work! *Score your total reps of BMU or you max set of T2B

ZeusMethod Warm Up

2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings

Strict Press

5 x 2

Push Jerk

10 x 2

10 Rounds: 6 Pull Ups (6 ring rows or 12 bent rows) 8 Push Ups 12 Sit Ups

6 Minutes As Many Reps As Possible: 6 Box Jumps 6 Alternating Step Ups holding DB (can hold anywhere above your hips) 12 Russian Twists holding DB *Pick a DB weight that moderate

300 Cal Bike (retest)

7 Min As Many Reps As Possible: 12 Alternating Dumbbell Snatch (50/35) 15 Push Ups 15 Power Snatch (75/55)

Rest

1 x 3:00

7 Min As Many Reps As Possible: 15 Box Jumps (24/20) 15 Hang Clean & Jerks (75/55)

9 Minute Every Minute On the Minute: 3 Toes to bar 3 Chest to Bar 3 Bar Muscle ups *Goal is to hold on the bar for all 3 movements. Can scale down the reps as well! *Scale: 3 Toes to bar 3 Pull ups 3 Chest to Bar

Deadlift Warm Up Zeus

5 Minute Bike/Jog/ Row -then- 5 Minute Easy Pace with an empty bar 10 Deadlifts 10 RDL's 5 Push Ups 5 Sit Ups 5 Burpees

Barbell Deadlift

7, 7, 5, 4, 2, 2, 2

Snatch

1 x 1

Snatch

8 minute As Many Reps As Possible: 10 Plank Raise & Lower 10 Push Ups 10 Burpees

Rest

1 x 2:00

8 minute As Many Reps As Possible: 10 Jump Squats 10 Alternating Jumping Lunges 2 Wall Climbs *scale wall climbs by just moving your hands 1-2 steps then going back down -or- :20 second wall handstand hold (10 seconds = 1 wall climb)

6 minute As Many Reps As Possible: 15 DB Bench Press 15 Push Press 15 Hang Cleans (Hammer Curls with a swing) *use light dumbbells to keep moving

For Time: 5 x 200 m run -:30 second rest- (after each run) 3 x 400 m run -:30 second rest- (after each run) 1 x 800 m run -:30 second rest- (after each run) 3 x 400 m run -:30 second rest- (after each run) 5 x 200 m run -:30 second rest- (after each run) *Score is total time all the runs take to complete with the rest included

15 minute As Many Reps As Possible: 200 m run 8 Shoulder to Overhead (115/75) -2 Rds of “Cindy”- 5 Pull ups 10 Push Ups 15 Squats *Score the run as (1 m = 1 rep)

For Time: 30 Toes to Bar 400 meter Run 30 Alternating Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 400 meter Run 30 Dumbbell Box Step ups (50/30) *DB must be on shoulder 30 Toes to bar 400 meter Run

ZeusMethod Warm Up

2-3x Through: (Band / PVC) 10 Pass Throughs 10 Trunk Twists 10 Strict Press 10 Overhead Squats 5 Good Mornings

Barbell Bench Press

8 x 10

Bent Over Row

8 x 10

1 Clean + 2 Front Squats + 1 Jerk

5 x 4

1 Clean + 2 Front Squats + 1 Jerk

8 x 4

16 minute Every Minute On the Minute: Min 1) :30 Handstand Hold Min 2) :30 Plank (on elbows) Min 3) :30 Wall Sit Min 4) :30 Max Sit ups *Rest in the remaining :30 seconds each minute *Score reps of max sit ups!

6 minute 10 second As Many Reps As Possible: 10 Sit Ups 10 Crunches 10 Bicycles 10 Flutter Kicks

Every 6 minutes x 6 sets 40 Cal Bike 40 Double Unders (80 singles) 30 Air Squats *Score total reps / put times of each round completed in your notes!

Manion

7 rounds: 400m Run 29 Back Squats 135/95# First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

6 Rounds: 15 Calorie Row 50 Foot Handstand Walk (25 down/ 25 back) *Scale to 20 shoulder taps of 3 good attempts each way and track total distance traveled then move back to row