Thruster + Front Squat

Sunday 110320

Sunday 110320

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Chris Spealler 4:47. Post time to comments.

Thursday 230202

Thursday 230202

For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs

♀ 125 lb ♂ 185 lb

Post time to comments.

Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.

Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs

♀ 105 lb ♂ 155 lb

Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb

Friday 211022

Friday 211022

Lift Move Work

1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    30 double-unders
    8 single-arm dumbbell push presses (left arm)
    8 single-arm dumbbell push presses (right arm)
    8 lateral burpees over the dumbbell

♀ 35 lb. ♂ 50 lb.

Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.

Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.

Intermediate Option:
1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max pull-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 double-unders
    6 single-arm dumbbell push presses (left arm)
    6 single-arm dumbbell push presses (right arm)
    6 burpees

♀ 35 lb. ♂ 50 lb.

Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
    Rest 2 minutes, then,
Max ring rows in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 single-unders
    5 single-arm dumbbell push presses (left arm)
    5 single-arm dumbbell push presses (right arm)
    5 burpees

♀ 20 lb. ♂ 35 lb.

Wednesday 230412

Wednesday 230412

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.

Rest 3 minutes between rounds.

♀ 125-lb front squat, 30-in box
♂ 185-lb front squat, 36-in box

Post calories rowed each round to comments.
Compare to 180217.

Scaling:
Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.

Rest 3 minutes between rounds.

♀ 95-lb squat, 24-in box
♂ 135-lb squat, 30-in box

Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.

Rest 3 minutes between rounds.

♀ 55-lb squat, 16-in box
♂ 75-lb squat, 20-in box