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Thruster

Wednesday 021002

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Kettlebelll Swing, 1 minute Glute-ham develop sit-up, 1 minute Rest Perfrom 3-5 rounds for time of: 10 Thruster 12 L-Pull-ups Rest Glute-ham develop sit-up, 1 minute Kettlebelll Swing, 1 minute … [Read more...] about Wednesday 021002

Tuesday 020924

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1000 meter Row Rest 4 minutes Dumbell "Tabata" Thrusters Who can row a 3:30 1,000 meters and Tabata Thruster 50% of their bodyweight no fewer than 10 reps in each interval? … [Read more...] about Tuesday 020924

Monday 020916

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Two rounds for time of: 500 meter Row 15 Sumo Deadlift High-pull 500 meter Row 15 Thruster Notes: Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion. … [Read more...] about Monday 020916

Sunday 020915

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Row 1K Pull-up (max set) Dumbell Thruster* (21 reps) Dumbell Thruster (21 reps) Pull-up (max set) Row 1K The idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise. … [Read more...] about Sunday 020915

Wednesday 020227

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For time: 1 mile Bike 75 pound Thrusters, 20 reps 1 mile Bike 75 pound Thrusters, 20 reps Rest fifteen minutes. For time: 500 meter Row 75 pound Powerclean, 20 reps 500 meter Row 75 pound Powerclean, 20 reps Notes: 1. We call this "back to back fights." Sub 7 minutes for each is a good time; sub 6 is amazing … [Read more...] about Wednesday 020227

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