Endurance Athletes
Dynamic Warm Up
Choose 1 of the following
-Swim 10 sets of 2min (first :30 Freestyle high speed the rest of time switch to combat or side stroke)

-Row 10x200m Sprints rest :90

-Bike 12x1min hard 1 min easy pace no rest between sets

6 Rounds for time

• 5 Clean and jerks 60kg
• 1 Ropeclimb

6mins 85% effort:
5 push press 115/75#
25 DU
10 situps

rest 3mins

6mins 85% effort:
2 MU
10 air squats
5 burpees

rest 3mins

6mins 85% effort:
Row 150m
10 KBS 1.5/1pd

rest 3mins

6mins 85% effort:
10 back ext
10 HR push-ups
5 box jump sd 24/20″

Notes:
– start maintain and finish with the same pace throughout
– focus is on breathing through the work and pacing

"Fucking long ZEUS"
3 rounds for time (cap: 60 min):
30 Wall ball shots 12/9/6 kg.
600 m run.
30 Sumo deadlift high pull 40/25 kg.
30 Box jumps 30"/24"/20".
30 Push press 50/35/25 kg.
30 Cal row.
30 Hand release push-ups.
10 Bodyweight Back Squat.

3 Rounds for reps

Keep breaks to an absolute minimum and keep moving

score is total amount of reps performed (including Double Unders)

• 25 Double unders
• As many unbroken Thrusters as possible 2x24kg Kettlebell
• As many unbroken pullups as possible

100 x Wall Ball (20lb) for time.

Time cap 12 min.

Pause Back Squat (2sec at the bottom pos.) x 2 reps x 6 stes@80% of 1RM

Power Clean + Hang Squat Clean + STOH daily max

Metcon (Time)
For time:
5-4-3-2-1 Banded BMU's
1 Rope Climb
30m Farmer Carry@Heavy

Metcon (AMRAP - Reps)
In every 30sec x 10mins:
4-6 T2B

Pause Back Squat (3s)
1x10x60%
1x8x65%
1x6x70%

AMRAP 40 seconds ON / 20 seconds OFF, 40 min of:
- Medball sit-ups 9/6 kgs.
- HSPU.
- DU.
- Deadlift hold @ 60/40 kgs.
- Running indoor.
- Pull-ups.
- Wall ball 12/9/6kgs.
- Toes to bar.
- Kb clean & Jerk 24/16 kgs.
- Front rack walking lunges 60/40 kgs.

36min AMRAP
For each set:
-60sec ON
-30sec OFF

1st set)
-ROW 10/7 kcal
-10 box jump

2nd set)
-8 shuttle run (10m each)
-12 russian twist