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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Bowen

Bowen

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box

Foo

Foo

170-lb. bench presses, 13 reps

Then, complete as many rounds as possible in 20 minutes of:

7 chest-to-bar pull-ups

77 double-unders

170-lb. squat clean thrusters, 2 reps

28 sit-ups

Monday 150216

15-12-9 reps for time of:

95-lb. thrusters

Pull-ups

   Rest 5 minutes

12-9-6 reps for time of:

95-lb. thrusters

Pull-ups

   Rest 5 minutes

9-6-3 reps for time of:

95-lb. thrusters

Pull-ups

Thursday 150212

5 rounds for time of:

115-lb. hang power clean and jerks, 12 reps

115-lb. thrusters, 9 reps

115-lb. power snatches, 6 reps

Wednesday 150128

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Monday 150119

Complete as many rounds as possible in 20 minutes of:

Row 20 calories

10 burpees, jumping over the barbell

185-lb. thrusters, 5 reps

Thursday 150108

Complete as many rounds as possible in 12 minutes of:

35-lb. dumbbell thrusters, 9 reps

15-foot rope climb, 1 ascent

Wednesday 141231

5 rounds for time of:

20 strict ring dips

135-lb. thrusters, 14 reps

There should be no bend of the leg or hip in the strict ring dip.

Spehar

Spehar

For time:

135-lb. thrusters, 100 reps

100 chest-to-bar pull-ups

Run 6 miles

Partition the thrusters, pull-ups and run as needed.

Wednesday 141203

For time:

Row 1,000 meters

30 dips

75-lb. sumo deadlift high-pulls, 30 reps

30 handstand push-ups

75-lb. power snatches, 30 reps

30 burpees

30 pull-ups

75-lb. thrusters, 30 reps