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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2 Rounds for Time

25 Pull-Ups
10 Squat Cleans (135/95 lb)
25 Knees-to-Elbows
10 Thrusters (135/95 lb)
25 Hand Release Push-Ups

5 Rounds for Time

11 Deadlifts (275/205 lb)
14 Single Arm Dumbbell Thrusters (50/35 lb)

Every 2 minutes:
150 foot Sled Push

Time Cap: 20 minutes

For Time

75 Thrusters (95/65 lb)
20 Double-Unders

For Time

2 Rounds of:
750 meter Row
20 Handstand Push-Ups

Then, 2 Rounds of:
20 Thrusters (115/75 lb)
20 L-Pull-Ups

AMRAP in 25 minutes

7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar

For Time

400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups

400 meter Run

21-15-9 Reps of:
Thrusters (75/55 lb)
Pull-Ups

400 meter run

10 Rounds for Time (with a Partner)

5 Thrusters (115/75 lb)
10 Pull-Ups
100 meter Sprint

For Time

2,000 meter Row

At 1-minute mark, begin:
Death by Thrusters (95/65 lb)

AMRAP in 12 minutes
5 Toes-to-Bars
5 Thrusters (95/65 lb)
10 Toes-to-Bars
10 Thrusters (95/65 lb)
Continue with this pattern, adding 5 reps to each movement every round.

5 Rounds for Time
99 Single-Unders
7 Burpees
21 Thrusters (65/45 lb)
Cash-Out: 1 mile Run