Five rounds each for time of: 400 meter Run 20 Thrusters; 1/2 body weight 15 Pullups 20 Sit ups Rest as needed. Notes: 1. Time each pass. … [Read more...] about Tuesday 020212
Thruster
Tuesday 011211
Run one minute turn around and run back. "1 in/1 out" Rest two minutes Thruster 3-5-7 reps Rest two minutes "1 in/1 out" Rest two minutes Thruster 3-5-7 reps Notes: 1. For 1in/1out, set watch to continuous countdown mode for one minute. It will beep every minute in this mode. Start run and make mental note of location at turn around. Push hard enough that you cannot make it … [Read more...] about Tuesday 011211
Tuesday 011016
50 Sit ups 15 Thrusters 20 Pull ups 12 Thrusters 15 Pull ups 9 Thrusters 10 Pull ups 50 Sit ups Notes: 1. Increase load with each set of Thrusters. 2. This is a fifteen minute workout. 3. A "Thruster" is a deep front squat/push-press combo (where have you been?). 3. Nice. … [Read more...] about Tuesday 011016
Thursday 010927
Five rounds for time of: 15 Thrusters 15 Pull ups Notes: 1. As heavy a dumbbell as you can. 2. Clean pull-ups minimally assisted if necessary … [Read more...] about Thursday 010927
Monday 010903
Three rounds of: 20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight 20 Thrusters 20 Pull-ups Rest three minutes. Notes: 1. Measure your pace so that “Thrusters” begin directly under your pull-up bar. 2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground. 3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm … [Read more...] about Monday 010903
Thursday 010802
For time: Row 500 meters Sumo Deadlift High-pull, 15 reps Row 500 meters Thruster, 15 reps Row 500 meters Sumo Deadlift High-pull, 15 reps Row 500 meters Thruster, 15 reps Notes: 1. Row 1:45 or less 500's. 2. Thruster and Sumo @ ½ your bodyweight. 3. Record time to completion. … [Read more...] about Thursday 010802
Saturday 010728
500 meter Row 20 Dumbbell Thrusters 20 Pull-ups Rest as needed Row 500 meters 10 Dumbbell Thruster 20 Pull-ups Rest as needed Row 500 meters 5 Dumbbell Thruster 20 Pull-ups Notes: 1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster" with 45, 60, then 90 pounds, while getting 20 reps each pull-up set? 2. Modify as needed to finish. 3. No rests other than where … [Read more...] about Saturday 010728
Wednesday 010711
Row 1000 meters Rest 4 minutes Tabata Dumbell 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 Wednesday 010711
Thursday 010621
Three rounds for time of: 25 Sit-ups 25 Thrusters (off 10" box), (~25 RM load) 3 Rope Climb Notes: 1. Try this sit-up: touch fingers from opposite hands together behind thighs without touching your legs with your arms, hands, or fingers then lower back to flat on ground with hands overhead. 2. Thruster, as a reminder, is a front squat/push-press. With what percentage of your … [Read more...] about Thursday 010621
Tuesday 010612
Row 1,000 meters Hollow Rock 90 seconds Three rounds for time of: 20 Dumbell thruster off 10" box, three times up rope 3 Rope Climbs Hollow Rock 90 seconds Row 1,000 meters … [Read more...] about Tuesday 010612