Zeus

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Warm Up 

Dynamic Warm Up #3

• Coach’s choice 3 minutes cardio

3x

1. 5 mountain climbers

2. Toy soldiers

3. 10 lateral jumps

4. Walking knee hugs

5. 5 squat thrusts

6. Walking pigeon

7. Push up with toe tap

8. Walking Sampson

WOD Partner

25 minute Tag

7 mountain climbers

5 burpees

20 second sprint

Video: earthquake bar bench press

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https://www.bandbell.com/ 

Today's Earthquake Bar, the one being sold and used all over America by professional sports teams, college athletic programs, and powerlifters everywhere, is an ongoing story about the evolution of a truly remarkable training concept.

What started out in 2006 as a collaborative effort between Lou and Jim Seitzer has evolved through five prototypes to become the incredibly strong, kinetic-energy dynamo that it is today. This unique, hand-made Bar weighing only 5.4 lbs, can routinely handle weights in excess of 200 lbs every day - all day long.

And it does its job with the utmost precision: conducting and targeting kinetic energy to the shoulders, elbows, biceps and lower back to heal and strengthen stabilizing muscles and allow for healthy joint function.

The composite resin center-section of the Bar was specially designed by engineers to be incredibly strong, yet efficient enough to conduct the healing energy generated by just a 10-pound weight. This makes the Earthquake Bar the most sophisticated rehab tool available for post-op surgery patients and newly-injured joint sufferers.

But, for powerlifters and everyday workout enthusiasts, the benefits are simply amazing. The Bar literally bullet-proofs the joint by building maximum strength, balance, and, above all, flexibility like no other piece of equipment on earth. This makes it the number one ‘go-to’ apparatus for preventative injury training or prehab.

So why use the Earthquake bar?

In conjunction with hitting the stabilizer muscles, the Earthquake Bar also reiterates the importance of form when lifting and helps train you to maintain and perfect your form for best results. This training carries over into handling a steel training or competition bar. To be able to complete a lift with the Earthquake Bar, you need to stay in alignment while completing a lift. You need to be in control of the bar path, especially in upper body work, to be able to lift even the lightest of weight. Many experienced lifters have surprised themselves by dropping their initial warm-up weight with this bar, simply because they get lazy with form when the weight is off. 

The Earthquake Bar is a great way to incorporate functional rehabilitation into training programs for those who have experienced an injury and have otherwise been unable to train, which was the initial purpose of the bar. Work this bar into your training rotation when the muscle soreness starts to add up.

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Get your teens & kids moving

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Warm Up 

Gymnastic warm up #10

3 minutes jump rope

3x 10 reps

1. OHS (bar or bands)

2. Good mornings (bar or bands)

3. Strict TTB/ V- ups

4. Strict ring dips to true support/ feet elevated bench or box dips

5. Towel pull ups

WOD

3 rounds for time:

30 pull ups

30 DB snatches

By: Coach Ray Traitz 

It’s true. Think about it. You definitely burn more calories if you walk rather than sitting on the couch. In addition, standing also burns more calories than just sitting or lying around. 

Basically what you are doing is increasing your NEAT. 

By definition: Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks, and fidgeting.

So, back to walking… think about it. If you do nothing and do NOT change anything nutrition-wise. Then you add 20 minutes of walking a day you will be burning more calories. 

Therefore, possibly placing yourself in a slight or caloric deficit. 

If you walk more you burn more. If you eat less and walk more there is more of a deficit.

You will lose weight!

Simple math…

Calories in and calories out.

If you are still confused or need clarification, then you should consider hiring a certified, educated, and experienced nutrition coach. Like Coach Ray Traitz 👍🏽.

Lucky for you AMRAP Fitness can help you with your nutrition needs remotely. We have been helping people all over the planet. 

What do you have to lose?

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