5 rounds for time of: 15 thrusters 15 pull-ups ♀ 65 lb. ♂ 95 lb. … [Read more...] about Monday 191223
Thruster
Monday 191028
50-40-30-20-10 reps for time of: Row (calories) Thrusters ♀ 35 lb. ♂ 45 lb. … [Read more...] about Monday 191028
Friday 191018
Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells Read the scorecard for full event details. … [Read more...] about Friday 191018
Tuesday 191001
For time: Run 1,600 meters 9 thrusters Run 800 meters 15 thrusters Run 400 meters 21 thrusters ♀ 75 lb. ♂ 115 lb. … [Read more...] about Tuesday 191001
Tuesday 190910
5 rounds for time of: 21 dumbbell thrusters 15 burpees, touching target 6 inches above reach ♀ 30-lb. DBs ♂ 45-lb. DBs … [Read more...] about Tuesday 190910
Friday 190830
3 rounds for time of: 2 minutes of support on the rings in as few sets as possible (AFSAP). After each round, perform 2 bodyweight thrusters and 5 GHD sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 body-weight thrusters and 20 GHD sit-ups before starting the next round. … [Read more...] about Friday 190830
Sunday 190811
10 rounds for reps of: 30 seconds of burpees Rest 30 seconds 30 seconds of dumbbell thrusters Rest 30 seconds ♀ 30-lb. dumbbells ♂ 45-lb. dumbbells … [Read more...] about Sunday 190811
Sunday 190714
3 rounds for time of: Run 400 meters 15 thrusters 21 inverted burpees ♀ 95 lb. ♂ 135 lb. Practice SLIPS for 15 minutes. … [Read more...] about Sunday 190714
Saturday 190622
Tabata thruster On odd-numbered rest intervals, hold at the bottom of the squat. On even-numbered rest intervals, hold with the load overhead. ♀ 45 lb. ♂ 65 lb. 3 max-duration L-sits from the floor. … [Read more...] about Saturday 190622
Wednesday 190619
3 rounds for time of: 15 thrusters 3 15-ft. rope climbs, legless ascent and descent ♀ 105 lb. ♂ 155 lb. … [Read more...] about Wednesday 190619