Category: Blog

A. 3-3-3-3-3 Front Squat (Work to 85% of 1RM) B. 8 min AMRAP: 10 Thruster (95/65lb) 10 Burpees

A. 5-5-5-5 Clean and Press (Work to 80% of 1RM Press) B. 3 rounds for time: 10 Cleans (155/115lb) 20 Lunges 30 Push-ups

A. 3-3-3-3-3 Overhead Squat (Work to 85% of 1RM) B. 10 min AMRAP: 5 Chest to Bar Pull-ups 10 Pistols 20 Box Jumps 30 Double-unders

A. 5-5-5-5 Split Jerk (Work to 80% of 1RM) B. 5 rounds for time: 5 HSPUs 10 Toes to Bar 15 Wallballs (20/14lb)

20 minute AMRAP: 20 Burpees 10 Dips 20 Box Jumps 10 Push-ups

A. Snatch (work to today’s 1RM) B. 10 min AMRAP: 20 cal Row 10 HSPUs 10 Chest to Bar Pull-ups

Partial “Zeus” For time: 30 Wall Ball shots (20/14lbs) 30 Sumo Deadlift High-Pull (75/55lbs) 30 Box Jumps (20″) 30 Push Press (75/55 lbs) 30 calorie Row 30 Push-ups 10 Back Squat (Bodyweight)

Every 2 mins for 12 mins: Swim 50m or Row 200m

9-7-5 for time: Muscle Ups Snatch (135/95)

A. 5-5-5-5 Deadlift @ 80% 1RM B. 3 rounds for time: 10 HSPUs 10 Pistols C. CFE WOD – Do 4+ hours after A and B. 3 x 800m. Rest 2:00 between sets.