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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AMRAP in 9 minutes

10 Thrusters (2x1.5 L water bottles)
10 Ground-to-Overheads (2x1.5 L water bottles)

Directly into:
100 Lunges
100 Jumping Squats
150 Sit-Ups
50 Air Squats
50 Lunges

For Time

20 Back Squats (135/95 lb)
400 meter Run
20 Deadlifts (135/95 lb)
400 meter Run
20 Cleans (135/95 lb)
400 meter Run
30 Thrusters (135/95 lb)
400 meter Run

15-12-9 Reps for Time

Bench Presses (BW)
Ring Dips
Dumbbell Thrusters (35/25 lb)
Wall Ball Shots (20/14 lb)

For Time

25 Thrusters (115/85 lb)
50 Box Jumps (24/20 in)
75 Deadlifts (115/85 lb)
1.5 mile Run
75 Deadlifts (115/85 lb)
50 Box Jumps (24/20 in)
25 Thrusters (115/85 lb)

Wear a Weight Vest (20/14 lb)

AMRAP in 28 minutes

2 mins of Burpee Box Jumps (24/20 in)
2 mins of Thrusters (65/45 lb)
2 mins of Sit-Ups
2 mins of Kettlebell Swings (35/26 lb)
2 mins of Rest

For Time in 1 minutes

66 Deadlifts (110/75 lb)
66 Box Jumps (24/20 in)
66 Kettlebell Swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

EMOM For As Long As Possible

First minute:
1 Thruster (135/95 lb)
1 Burpee

Second minute:
2 Thrusters (135/95 lb)
2 Burpees

etc...

3 Rounds for Time

30 Dumbbell Thrusters (2x40/25 lb)
800 meter Run
30 Burpees

AMRAP (with a Partner) in 18 minutes

11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups

From 11:00-13:00: 2 minute Rest, in silence

AMRAP (with a Partner) in 32 minutes

5 Burpees Over Bag
8 Sandbag Thrusters (40/25 lb)
5 Overhead Sandbag Lunges (40/25 lb)
8 Sandbag Over Shoulders (40/25 lb)
400 meter Sandbag Run (40/25 lb)