Posts tagged Thrusters
Workout of The Day 151009

Olympic Weightlifting 

Snatch 

     75% x 2
     80% x 2
     85% x 2 x 4

Metcon

"Nice And Slow"
     AMRAP 20:
         10 Dumbbell Thrusters
         10 Burpees
         1:00 Rest

     Notes
         Max Effort Every Round.  Thrusters
         Should Be Light Enough To Maintain
         Unbroken Sets

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Workout of the Day 150925

Weightlifting

RDL (RDL 90%x10x4)

     Percentage Based On 10RM.

Metcon

Metcon (AMRAP - Rounds and Reps)

"One Arm Scissor"
     AMRAP12:
          6 One Arm DB Thrusters (L)
          6 One Arm DB Thrusters (R)
          12 Handstand Pushups
          Run 200m

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Workout of the Day 150811

Metcon

     2 Rounds:
         AMRAP4
            5 Pull-Ups
            10 Push-Ups
     R:1M
          AMRAP4
             15 Thrusters 45/35#
             20 Slam Balls
     R:1M

 Score = Total Push-Ups + Total Pull-Ups

 RX+ C2B & 75/55 Thrusters

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Workout of the Day 150331

 

Skill Work

     Thruster Breakdown:
         Mobility Focus: FR/T-Spine/Hips
         Technique
         Rep Efficiency
         Rest Into Reps

Metcon

     AMRAP4:
         3 Wall Walks
         6 Box Jumps 30''/24''

     Rest 5:00m

Metcon

     For Time: CAP12
         15 Thrusters 100/70#
         30 Burpees
         15 Thrusters
         30 Burpees
         15 Thrusters

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Workout of the Day 150709

Weightlifting

Overhead Complex (Push Press + Push Jerk + Split Jerk)

     EOM x 7: Building

Metcon

Metcon (Time)

     For Time: CAP5
         45 Thrusters 95/65#

Assistance Work

     5 Rounds:
         20 Weighted Sit-Ups
         2 Skin the Cats

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Workout of the Day 150622

Movement Preparation 

     Benchmark Breakdown: Fran
         Mobility
         Pull-Up
         Thruster
            "Over" Warm-Up

      Overall Approach

Metcon

Fran (Time)

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

     CAP8

Cash Out 

     3x:
         10 Supermans
         15 Hollow Rocks
         20 Hollow to Superman Rolls

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