A Day of Max Muscle Bodybuilding & Crossfit Compete Workouts

A day of Crossfit Compete and Max Muscle Bodybuilding Below. from the Zeus Method Training App
Crossfit Compete:
A) 5 Sets x 10 Front Squats
*use 50-60% of Max and rest only the time needed the hit the next set of 10
B) 5 Rounds:
10 Burpee Pull Ups
10 Chest to Bar
10 Shoulder to Overhead 135/95 pounds
*Scale to burpee touch of an object above your head and jumping pull ups.  Choose a weight that you can do 10 reps unbroken.
C) 10 Minute Every minute on the minute:
8 Kettlebell Swings 53/35#
8 Wall Balls 30/20
*Goal is to go heavier then you want on the wall balls.  You can also increase or decrease the reps on the movements so you can complete them under 40 seconds to start.  Then try to maintain the rep scheme the whole ten minutes.
D) Extra Credit:
6 Minute As many reps as possible:
12 Wall Climbs
In Remaining Time:
Max Distance Handstand walk in 25 foot increments.
Max Muscle Bodybuilding:
Each day there is a 15, 30 ad 45 minute option

Day 1: Chest and Back (MM 45)
EACH SET: Perform as many reps as possible each set.  You can increase weight or decrease weight as needed each set.  Go to Failure
A) Bench Press: 4 sets x Max reps
B) Bent-Over Rows: 4 sets x Max reps
C) Dumbbell Pull Overs: 4 Sets x Max Reps
D) Dumbbell Seated Reverse Fly: 4 Sets x Max Reps
E) Incline Dumbbell Press: 4 sets x Max reps
F) Overhead Dumbbell Hold: 3 sets x Max Time
G) Dumbbell Flys: 3 sets x Max reps
H) Single Arm Dumbbell Row: 4 sets x Max reps per side
Enjoy and find something that gets you excited to workout and make healthy decisions today.
Nick Urankar
PS: These are both included daily in the Zeus Method Training App as well as 10 other Daily programs.  
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