Zeus Everything

My Dynamic Warm Up

10 Wrist Rotations (e) 10 Band Pull Aparts 10 Pass Throughs 10 Around the Worlds (e) 10 Trunk Rotations 10 Overhead Squats

Bench Press

8 x 7

Bent Over Row

8 x 10

16 Minute Every Minute On the Minute: ODD: :40 second Max Cal Bike or Row or burpee EVEN: :40 second Max Mountain Climbers (right + left = 2 reps) -rest in the remaining :20 seconds of every minute- *score is total reps from both movements

3 Rounds: 15 DB Push Press (50/35) 15 Push Ups 15 GHD Sit Ups (Scale 20 sit ups)

For Time: 5K Run *This should be moderately tough but you are not going for a PR necessarily, push the end!

10 Rounds: 10 Back Squats (185/125) *scale to weigh you can do all 10 reps each time unbroken 6 BMU (scale: down reps on BMU or to 6 C2B) *My Time: 12:32, I went ever 1:20 until the end

Tabata dead hang on pull ups bar: 8 rounds :20 seconds of work -:10 seconds of rest- -3 minute rest after 1st tabata- Tabata Ring Dips / Dips (on an object): 8 rounds :20 seconds of work -:10 seconds of rest- *score total reps of dips completed

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

5 x 10

Touch n Go Cleans + Jerks

1 x 4

For Time: (at final weight from the complex) 12 Cleans 15 Jerks *this should be challenging and a great test to focus on technique

10 Sets 20 Alternating Jumping Lunges 200 M Sprint -1 Minute Rest between Sets- *score total time with rest included

6 Minute As Many Reps As Possible: 6 Box Jumps or Jumps on object 6 Alternating Step Ups (holding DB) *3 reps each leg 12 Russian Twists (holding DB)

2 sets: 1000 Meter Row -2 Minute rest after each row- 3 sets: 500 Meter Row -1 Minute rest after each row- 5 sets: 250 Meter Row -30 second rest after each row- *goal is to maintain the same splits on each interval that is there same and increase split down 5-10 seconds on each shorter distance. **score total time with rest included

5 Rounds: 21 Cal Bike/Row 9 BMU (scale: 18 Chest to Bar / Pull ups) 6 Bag over shoulder (150/100) *grab a partner and do I go you go and sprint it, 5 rounds each (10 total rounds)

Practice efficiency focusing on one thing to improve on. 10 Minute Every minute on the minute: 1-10 Pull ups unbroken (strict, kipping, butterfly) *Goal is to perform all the reps unbroken and the same for each minute **score total reps

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

5 x 10

Touch n Go Snatches

1 x 3

Cycling the Snatch (Zeus Coaching)

5 Rounds: 8 Right Leg Split Squat (no weight) 8 Left Leg Split Squat :30 second Wall Sit :30 second Handstand Hold

6 minute 10 seconds As Many Reps As Possible: 12 Russian Twist holding a DB (Right + Left = 1 rep) 12 Sit Ups Holding DB 12 Double Leg Raises 12 Alternating Floor Wipes (6 reps each side)

45 Minute Bike (max distance) 1 Min Hard -2 Min Easy spin-

9 Minute As Many Reps As Possible: 30 DU’s (60 singles) 10 Thrusters (75/55) 2 Rope Climbs (scale :10 seconds Hang with arms bent at 90 degrees on 6 Pull ups for 2 rope climbs)

4 Sets: 1 Minute Max Shoulder taps (alternating hand release off the ground - shifting bodyweight side to side - or if you are unable to do that yet then handstand hold) -1 Minute rest between sets- *choose what works for your skill level. We are increasing shoulder stamina and balance on this. **score total taps completed

Squat Warm Up 1

5 Minute Easy Bike / Row / Run -into- 10 Alternating Spider man 10 Alternating Scorpians 10 Alternating Mountain climbers (pause for 3 seconds when each foot is by your hand, really stretch this out) 10 Reverse Lunges 10 Air Squats

Overhead Squat

5 x 10

For Time: 50 Shoulder to Overhead (weight options: 205/135 - 185/125 - 155/105 - 115/75) *choose a weight you can do at least 12-15 on your first set **can go from a rack or the ground

6 Sets: 12 Dips on an Object 20 Russian Twists (Right + Left = 1 rep) :30 second Wall Sit

6 Minute As Many Reps As Possible: :30 second Wall Sit :30 second Plank on elbows *score :5 seconds = 1 rep

8 sets: 15 Air Squats 400 m Run -1 Minute Rest after each set- *score total time with rest included

JJ

For Time 1 Squat Clean (185/135 lb) 10 Parallette Handstand Push-Ups (scale: Strict HSPU / kipping HSPU) 2 Squat Cleans (185/135 lb) 9 Parallette Handstand Push-Ups 3 Squat Cleans (185/135 lb) 8 Parallette Handstand Push-Ups 4 Squat Cleans (185/135 lb) 7 Parallette Handstand Push-Ups 5 Squat Cleans (185/135 lb) 6 Parallette Handstand Push-Ups 6 Squat Cleans (185/135 lb) 5 Parallette Handstand Push-Ups 7 Squat Cleans (185/135 lb) 4 Parallette Handstand Push-Ups 8 Squat Cleans (185/135 lb) 3 Parallette Handstand Push-Ups 9 Squat Cleans (185/135 lb) 2 Parallette Handstand Push-Ups 10 Squat Cleans (185/135 lb) 1 Parallette Handstand Push-Up

4 Sets: Max Toes to Bar -1 Minute Rest after each set- *Fluid kip to your necessary height to keep rhythm - Max Knee Ups with straight legs if possible. **Goal is to build up volume and stamina. SCORE is total reps accumulated

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

For Time: 100 Back Squats (40% of Max Squat) *Try to do this in sets of 10 dynamically

15 Minute As Many Reps As Possible: 200 M Run (scale to 200 M Row or 400 m Bike) 12 Box Jumps (24/20 or onto something) 6 Burpees over box (or object)

6 minute 10 second As Many Reps As Possible: 30 Flutter Kicks (15 reps each leg) 20 Pike Jumps 30 Mountain Climbers (15 reps each leg)

10 sets: 500 Meter Row (at 2K Pace) -1 Minute rest after each 500- *score total time with rest included

5 Minute As Many Reps As Possible: 5 Front Squats (155/105) 25 Ft HS Walk (scale: 2 wall walks) 5 Deficit Handstand Push ups (6/4 inch) -3 Minute Rest after 1st AMRAP- 5 Minute As Many Reps As Possible: 12 Front Squats (115/75) 25 Ft HS Walk (scale: 2 wall walks) 12 Handstand Push Ups *score total reps completed from both AMRAPs. Score 25 feet = 25 reps

10 Minutes Practice Muscle ups and pull ups efficiency (Video of me helping give tips) -then- 6 Minute Every Minute on the Minute: 1-9 Muscle ups (scale: to 1-9 Chest to Bar or Pull ups) *maintain same rep count each minute. Score total reps completed