Thruster

Thruster is a complex exercise consisting of a Front Squat and a Press. It is an exercise that is responsible for the development of 6 parameters of physical condition such as strength, speed, power, flexibility, coordination and balance.

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Tuesday 170829

For time:

5 rope climbs, 15-ft. rope

75 thrusters, 75 lb.

50 dips

5 rope climbs, 15-ft. rope

50 overhead squats, 75 lb.

75 sit-ups

5 rope climbs, 15-ft. rope

Monday 170807

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

Thursday 170608

10 1-minute rounds of:

185-lb. thrusters, 3 reps

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)

Max reps of chest-to-bar pull-ups

Rest 2 minutes between rounds.

Quarter Gone Bad

Quarter Gone Bad

5 rounds for total reps of:

135-lb. thrusters, 15 seconds

Rest 45 seconds

50-lb. weighted pull-ups, 15 seconds

Rest 45 seconds

Burpees, 15 seconds

Rest 45 seconds

Thursday 170427

Thruster 1-1-1-1-1-1-1 reps

Tuesday 170418

For time:

135-lb. thrusters, 15 reps

135-lb. sumo deadlift high pulls, 21 reps

135-lb. thrusters, 12 reps

135-lb. sumo deadlift high pulls, 15 reps

135-lb. thrusters, 9 reps

135-lb. sumo deadlift high pulls, 9 reps

Sunday 170409

30-20-10 reps for time of:

35-lb. dumbbell thrusters

Toes-to-bars

Friday 170324

Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

Men use 95 lb.

Women use 65 lb.

Saturday 170318

Front squat 3-3-3 reps

Thruster 3-3-3 reps

Push jerk 3-3-3 reps

Monday 170220

For time:

42 GHD sit-ups

115-lb.  squat clean thrusters, 21 reps

30 GHD sit-ups

115-lb.  squat clean thrusters, 15 reps

18 GHD sit-ups

115-lb.  squat clean thrusters, 9 reps