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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Strength
Shoulder Press ([email protected]%)
Every 1:30

Metcon
For Time
500 meter Row
20 Lateral Burpee Over Rower
10 Thrusters (115/75)

Strength
Bench Press (5x3 @75%)
Every 90 secs

Metcon
For Time (with a Partner)
Partner 1 - 2000m Row
Partner 2 - 20 Thrusters (95/65)
- Switch when 20 thrusters are complete, continue to alternate until 2000m is obtained. -

3 Rounds for Time
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
*start second set at 12:00
*scale weight and reps to finish sub 4:00

For Time
18-15-12-9-6-3 reps of:
Thrusters (75/55)
Power snatches (75/55)
Toes-to-Bars

Strength
Back Squat (5x1 @85%-95%)
Every 1:30 

Metcon
12 min Amrap
16 DB Thrusters (50s/35s)
24 GHD’s

27-21-15-9 Reps for Time
Dumbbell Thrusters (50/35 lb)
4-3-2-1 Rope Climps (15 ft)

Strength
Thruster (7x1)
Time Cap: 12 mins

Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups

"Fran"21-15-9 Thrusters, 95# / 65#Pull-ups

For Time: 21-18-15-12-9-6-3 Thrusters (95/65) GHD's

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes