Posts tagged thruster
Workout of the Day - October 12, 2018

Skill Review: Butterfly Pull Ups/Kipping Pull Ups

“Fran” 21-15-9

  • Thrusters (Rx: 95/65, L2: 65/45)

  • Pull Ups (L2: Pull Ups w/ Band, L3: Australian Rows)

Abs After Fran 4 Rounds

  • 20 Hollow Rocks

  • 10 Super Mans

  • 20 Second L-Sit

  • 1 Min Plank

*If there’s time* Bent Over Rows (Light Weight) 3 x10

Workout of the Day - August 28, 2018

Hang Snatch 4 x 3 (75% of 1 RM)

2000m Row For Time

At 1-Minute mark, begin Death by Thrusters (Rx: 95/65)

Athletes will begin row with a running clock. At the 1-minute mark, get off the rower, do 1 Thruster, and resume rowing until the 2-minute Mark. Do 2 Thrusters, row until the 3-minute mark, do 3 Thrusters, etc. Until the 2K Row is complete - or until you can no longer continue. If an athlete cannot get back on the rower in the minute after doing thrusters, their workour is over and score is total distance rowed to that point.

Workout of the Day - August 25, 2018

Partner 20 Minute EMOM

  • 5 Thrusters (Rx: 95/65)
  • 5 Burpees

*First Partner Completes Thrusters and Burpees While Second Partner Hangs From Pull Up Bar. Once Work is Complete, Partner May Come Off Pull Up Bar. If Partner Comes Off Bar, Partner Must Stop Doing Burpees or Thrusters*

Workout of the Day - Friday June 22, 2018

Front Squat: 3 Sets of 4 at 60% 1RM

"Hang in There" - partner workout


  • 5 Thruster 95/65
  • 5 Burpees

Partner 1 has one minute to complete reps while partner 2 hangs from pull up bar. Once reps are completed rest of time remaining is rest for both partners. Work cannot be done unless partner is hanging from bar.