Skill Work 15 - 20 Minutes:
Muscle Ups - Work on your transition into the bottom of the dip on the rings. Use a band between the rings, hooked up to the pull-up rig. We've done this method before, so some of you may have seen it, it works pretty well. Keep the volume low-ish, and just work on nailing down your technique.
Pistols - No bands for the Pistol work today. Use boxes, and plates, if needed. Try a more difficult option than you have before... challenge yourself!!! Let's activate those buns before the workout. :-)
Then...
For Time:
30 Thrusters (135/95)
*Every Minute On the Minute: Perform 5 Hand Release Push-ups*
**8 Minute Cut-off**
*Scale the Thrusters to NO MORE THAN 65% of your 1RM Push Press. We will not be using a rack, so you must Clean the barbell from the floor; you may Squat Clean Thruster your first rep each time you Clean the barbell, if you wish. The Hand Release Push-ups will start AFTER the first 60 seconds, so you will start on Thrusters, then, every 60 seconds complete 5 Hand Release Push-ups.
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label Thruster. Show all posts
Showing posts with label Thruster. Show all posts
2014-11-16
2014-11-06
THURSDAY WORKOUT
Straight-up, old school, MetCon today!
Once through For Time:
1,000m Row/Run
50 Barbell Thrusters (45/33... empty barbell)
30 Pull-ups (any style)
50 Wall Ball Shots (20/14)
1,000m Row/Run
**20 Minute Cut-off**
*We will run heats, 5 minutes apart if needed. You must select to either Row OR Run for the first and second 1,000m, but you must do one of EACH... so you may either Row first, or Run first, then you will perform the other movement, second. For example: if you Run first, you will Row the second 1,000m.
Once through For Time:
1,000m Row/Run
50 Barbell Thrusters (45/33... empty barbell)
30 Pull-ups (any style)
50 Wall Ball Shots (20/14)
1,000m Row/Run
**20 Minute Cut-off**
*We will run heats, 5 minutes apart if needed. You must select to either Row OR Run for the first and second 1,000m, but you must do one of EACH... so you may either Row first, or Run first, then you will perform the other movement, second. For example: if you Run first, you will Row the second 1,000m.
2014-10-23
THURSDAY WORKOUT
A twist on a classic CrossFit workout today. Everyone's favorite, the one you love to hate...
"Forever Fran"
3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.
Rest 3 Minutes
Immediately followed by...
3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*
Rest 3 Minutes
Immediately followed by...
3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees
*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.
"Forever Fran"
3 Minutes of Ascending "Fran":
1 Thruster (95/65)
1 Pull-up
2 Thrusters (95/65)
2 Pull-ups
3 Thrusters (95/65)
3 Pull-ups
...continue to add, getting as far as possible in 3 minutes.
Rest 3 Minutes
Immediately followed by...
3 Minutes of Med Ball "Fran"
21 - 15 - 9 - 9 - 15 - 21 Reps (get as far as you can in 3mins) of:
Wall Ball Shots (20/14)
Ball Slams (30 - 35 / 20 - 25) *there is no rep scaling for going heavier*
Rest 3 Minutes
Immediately followed by...
3 Minutes of Bodyweight "Fran"
12 - 9 - 6 - 3 - 6 - 9 - 12 Reps (get as far as you can in 3mins) of:
Calories on Rower
Burpees
*We will go in heats of 5 - 6 athletes at a time, staggering them by... you guessed it - 3 minutes. :-) Make sure you figure out if you need bands for Pull-ups, which Med Ball weights you need for Wall Ball Shots, and for Ball Slams, and which Rower you're using, ALL before you begin. This will make your transitions easier, and you can actually catch your breath during your Rest periods, knowing exactly what you need to do next.
2014-08-09
SATURDAY WORKOUT
Team Workout Saturday!!! We're going to do our own version of "Frantasy Land" from the CrossFit Games this year.
"Hydro's Frantasy Land"
In Teams of 2:
Team Member 1:
15 Thrusters (65/95)
15 Calorie Row
Carry 25#/45# Plate to Pole & Back
Team Member 2 repeats above...
...weight on barbell goes to (75/115)...
Team Member 1:
12 Thrusters (75/115)
12 Ring Rows (feet on 20" Box)
Carry 25#/45# Plate to Pole & Back
Team Member 2 repeats above...
...weight on barbell goes to (95/135)...
Team Member 1:
9 Thrusters (95/135)
9 Dumbbell Rows/Kettlebell Rows (70s/53s)
Carry 25#/45# Plate to Pole & Back
Team Member 2 repeats above...
**20 Minute Cut-off**
*Only one person works at a time, going in the order listed above. You may only add the weight to the barbell after Team Member 2 gets back from their run.
2014-06-30
MONDAY WORKOUT
Power 10 - 15 Minutes:
Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)
*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.
Then...
3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes
*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.
**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.
Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)
*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.
Then...
3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes
*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.
**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.
2014-05-05
MONDAY WORKOUT
Overhead Work 20 Minutes:
3 Sets of:
1 Push Press
1 Push Jerk
1 Split Jerk (NON-dominant leg)
*You must Clean the barbell into position on the shoulder, then perform your 3 Shoulder2Overhead movements. Do not max out, but shoot for around 90% of your 1RM Push Press. Your 20 Minutes will include all of your sets working up to approx. 90%.
Then, a Chipper that you may have seen before… :-)
"Jackie"
1,000m Row
50 Thrusters (45/35)
30 Pull-ups
**10 Minute Cut-off**
2014-03-26
WEDNESDAY WORKOUT
Strength/Accessory Work 15 Minutes:
5 Sets of 6 - 8 Reps
Heavy Dumbbell Rows or Weighted Ring Rows
*You can mix it up between these two movements, but make sure whichever you do is HEAVY. You shouldn't coast through these sets, they should be hard so you can help balance out your shoulders by hitting some pulling movements like these.
Speed/Skill Work 10 Minutes:
3 Sets of 10 Unbroken Reps
Thrusters @ 40 - 50% of your 1RM Push Press
*Rest 2 - 3 Minutes between sets, and try to go unbroken on all three sets. These should not be heavy, but feel light to moderate, and doable in sets of 10.
Mobility/Cool Down
Hit the Bike or Rower for 5 Minutes, then use bands or a lacrosse ball and/or a roller on your shoulders/lats/traps. Don't Skip This!!!
2014-03-08
SATURDAY WORKOUT
Mobility - hit your glutes and shoulders with a lacrosse ball / hit your hamstrings, quads, and arms with a floss band.
Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)
Non-Games Athletes
"Jackie" on 10
1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups
**12 Minute Cut-off**
Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.
Skill/Accessory Work:
Overhead Squat Positioning
Ring Rows 3 sets of 10 (make the angle difficult)
Non-Games Athletes
"Jackie" on 10
1000m Row (Damper on 10)
50 Thrusters (44/33… bar only)
30 Pull-ups
**12 Minute Cut-off**
Games Athletes
For 20 Minutes:
You and a partner will alternate 60 seconds on, 60 seconds off
Switch between the Rower, and the Bike
Switch to using Arms Only on the Bike/ Hips & Arms Only on the Rower for half of your work.
2014-02-13
THURSDAY WORKOUT
After a solid warmup, we will pair you up with another athlete, and you will each help count reps for the other, to simulate the Open. We are going to do another Open workout from last year, but we're changing the way the timing works… you'll see. :-)
CrossFit Games Open Workout 13.5
As Many Rounds As Possible in 4 Minutes of:
15 Thrusters (100/65)
15 Chest2Bar Pull-ups
**The Catch - For every round you complete, you will get an additional 60 seconds to get more work done. For example: When you get round 1 done, you will automatically get to keep working to the 5 Minute mark, and upon completing round 2 you will get until the 6 Minute mark to keep working… and you will continue in this fashion until you run out of time.
IF YOU GET 3 ROUNDS COMPLETED IN 4 MINUTES: You will automatically get 4 additional minutes to keep working; this is the same as it was last year in the Open.**
Try to get as closed to the prescribed workout as possible today, within reason.
CrossFit Games Open Workout 13.5
As Many Rounds As Possible in 4 Minutes of:
15 Thrusters (100/65)
15 Chest2Bar Pull-ups
**The Catch - For every round you complete, you will get an additional 60 seconds to get more work done. For example: When you get round 1 done, you will automatically get to keep working to the 5 Minute mark, and upon completing round 2 you will get until the 6 Minute mark to keep working… and you will continue in this fashion until you run out of time.
IF YOU GET 3 ROUNDS COMPLETED IN 4 MINUTES: You will automatically get 4 additional minutes to keep working; this is the same as it was last year in the Open.**
Try to get as closed to the prescribed workout as possible today, within reason.
2013-09-07
SATURDAY WORKOUT
Mobility 10-15mins:
Work on your Hips, Back, Shoulders, and anything else that feels sketchy or tight.
Strength/Technique
Thrusters
10-5-3-1-1-3-5-10 Reps
Sets should look like this: 60%, 75%, 85%, 95%, 100%+, 93-95%, 88-90%, then 78-80% for the last set of 10. Base your weight on your 1RM Push Press. Take 2:30-3:30mins between your sets.
Work on your Hips, Back, Shoulders, and anything else that feels sketchy or tight.
Strength/Technique
Thrusters
10-5-3-1-1-3-5-10 Reps
Sets should look like this: 60%, 75%, 85%, 95%, 100%+, 93-95%, 88-90%, then 78-80% for the last set of 10. Base your weight on your 1RM Push Press. Take 2:30-3:30mins between your sets.
2013-07-17
THURSDAY WORKOUT
As Many Rounds As Possible in 5 Minutes:
4 Toes2Bar
8 Thrusters (44#Bar/33#Bar)
Immediately Followed By:
AMRAP in 5 Minutes:
4 Burpees
8 Wall Ball Shots (20/14)
Immediately Followed By:
AMRAP in 5 Minutes:
4 Toes2Bar
8 Thrusters (44#Bar/33#Bar)
*If you can't do Toes2Bar, the scale will be the most difficult version of a Hanging Leg Raise you can accomplish. Today is all conditioning, so go hard before getting Friday off.
4 Toes2Bar
8 Thrusters (44#Bar/33#Bar)
Immediately Followed By:
AMRAP in 5 Minutes:
4 Burpees
8 Wall Ball Shots (20/14)
Immediately Followed By:
AMRAP in 5 Minutes:
4 Toes2Bar
8 Thrusters (44#Bar/33#Bar)
*If you can't do Toes2Bar, the scale will be the most difficult version of a Hanging Leg Raise you can accomplish. Today is all conditioning, so go hard before getting Friday off.
2013-02-28
THURSDAY WORKOUT
"Fran" yep... :-)
21-15-9 Reps of:
Thrusters (95/65)
Pull-ups
**8 Minute Cut-off**
*There is one catch for today's workout: If you are a Games Group Athlete, and you set the bar down during any of your sets of Thrusters, it's a 3 Burpee penalty each time you set the barbell down before completing your set of Thrusters. Non Games Group Athletes do not have to do the 3 Burpee penalty, but can upscale to include it, if desired.
21-15-9 Reps of:
Thrusters (95/65)
Pull-ups
**8 Minute Cut-off**
*There is one catch for today's workout: If you are a Games Group Athlete, and you set the bar down during any of your sets of Thrusters, it's a 3 Burpee penalty each time you set the barbell down before completing your set of Thrusters. Non Games Group Athletes do not have to do the 3 Burpee penalty, but can upscale to include it, if desired.
2013-02-09
SATURDAY WORKOUT
We would like to thank everyone who came to the CrossFit Hydro 1 Year Anniversary Celebration last night; it was a good time, and there were some awesome chili recipes to be sampled. We would also like to say thank you to all of our members, past, and present; without ALL of you, we wouldn't have been able to build this amazing community of athletic, energetic, and amazing individuals. You guys make it possible for us to keep doing what we love doing, and one piece at a time, build a quality place for all of you to train in. Thank You Everyone. :-) -CFH
10 Minute AMRAP Of:
2-4-6-8-10-12-14-16... Going Up by 2 Reps Every Round
Thrusters (95/65)
Toes2Bar
*Scale your Thruster weight accordingly, it should be no more than around 65-70% AT MOST of your 1RM Push Press. No scaling up on this one guys, keep it prescribed, or lower, based on your abilities. If you think the Toes2Bar will be an issue, or you cannot do them at all, scale to Knees2Elbows, Knees2Armpits, or Hanging Leg Raises, BUT... do the same movement for the ENTIRE workout. Don't start with a few Toes2Bar, then scale down in the middle of a round because you can't accomplish any more Toes2Bar. Start, and finish, with the same movements/weights.
10 Minute AMRAP Of:
2-4-6-8-10-12-14-16... Going Up by 2 Reps Every Round
Thrusters (95/65)
Toes2Bar
*Scale your Thruster weight accordingly, it should be no more than around 65-70% AT MOST of your 1RM Push Press. No scaling up on this one guys, keep it prescribed, or lower, based on your abilities. If you think the Toes2Bar will be an issue, or you cannot do them at all, scale to Knees2Elbows, Knees2Armpits, or Hanging Leg Raises, BUT... do the same movement for the ENTIRE workout. Don't start with a few Toes2Bar, then scale down in the middle of a round because you can't accomplish any more Toes2Bar. Start, and finish, with the same movements/weights.
2013-01-17
THURSDAY WORKOUT
GHD Skill Work
During the warm up, we will go over a few of the various movments that can be done on a Glute Ham Developer. This will not be extensive, as we only have the one GHD, but the goal will be to get you on the GHD, and for you to get a few reps in during the course of the warm up, so you can begin to familiarize yourself with it.
5 Rounds Done for MAX LOAD
1 Thruster
2 Push Presses
3 Front Squats
**A few rules about today's workout:
You must Clean the barbell from the floor.
You may Squat Clean Thruster your first rep.
You may redo a missed rep, as long as you haven't set the barbell down.
You must finish each round before dropping the barbell back to the floor.
You may only score a completed round, so be smart about picking your loads.
Your total score for the workout will be the loads completed, added together from all 5 rounds.
Each Round will be on a 4 Minute clock; what time is left within the 4 Minutes after completing all reps, will be considered your Rest. (The workout is 20mins total, with plenty of rest).
*Start your first Round with around 80% of your best Push Press.
During the warm up, we will go over a few of the various movments that can be done on a Glute Ham Developer. This will not be extensive, as we only have the one GHD, but the goal will be to get you on the GHD, and for you to get a few reps in during the course of the warm up, so you can begin to familiarize yourself with it.
5 Rounds Done for MAX LOAD
1 Thruster
2 Push Presses
3 Front Squats
**A few rules about today's workout:
You must Clean the barbell from the floor.
You may Squat Clean Thruster your first rep.
You may redo a missed rep, as long as you haven't set the barbell down.
You must finish each round before dropping the barbell back to the floor.
You may only score a completed round, so be smart about picking your loads.
Your total score for the workout will be the loads completed, added together from all 5 rounds.
Each Round will be on a 4 Minute clock; what time is left within the 4 Minutes after completing all reps, will be considered your Rest. (The workout is 20mins total, with plenty of rest).
*Start your first Round with around 80% of your best Push Press.
2012-12-05
WEDNESDAY
“Half Kalsu”
For Time:
50 Thrusters (135/95)
Every Minute On the Minute perform 5 Burpees
*Scaling Options*
1. (115/75)
2. (95/65)
3a. (75/45)
3b. (75/45) w/3 Burpees EMOM
4. (55/35) w/3 Burpees EMOM
5. (35/15) w/3 Burpees EMOM
**15 Minute Cut-off**
Keep this in mind when you consider which Scaling Option to use: You will need to get 3 to 4 Thrusters, as an average every minute, to finish within the cut-off. Use 55-60% of your 1RM Thruster as a good estimate of what to use.
For Time:
50 Thrusters (135/95)
Every Minute On the Minute perform 5 Burpees
*Scaling Options*
1. (115/75)
2. (95/65)
3a. (75/45)
3b. (75/45) w/3 Burpees EMOM
4. (55/35) w/3 Burpees EMOM
5. (35/15) w/3 Burpees EMOM
**15 Minute Cut-off**
Keep this in mind when you consider which Scaling Option to use: You will need to get 3 to 4 Thrusters, as an average every minute, to finish within the cut-off. Use 55-60% of your 1RM Thruster as a good estimate of what to use.
2012-05-30
WEDNESDAY WORKOUT
POWER: 35 minutes
Rack Thruster (All Reps Must Be Done Consecutively w/ No Significant Pause At All)
10-1-5-1-3-1
* Using sets of 5 reps, then 3 reps work up to about 70-75% of your best push press max for your 10 rep set then work to get the heaviest weights possible for 5,3 & 1 rep
** Punishment For Any Pausing During The Higher Rep Sets Is A 100m Shuttle Run Per Pause Which Must Be Completed Immediately After Your Set
MOBILITY WORK: 5 minutes
Partner Assisted Lat & Chest Stretching
* Spend some time on this one... Everyone looks pretty sore from Murph on Monday...
POST ALL LOADS TO COMMENTS
Rack Thruster (All Reps Must Be Done Consecutively w/ No Significant Pause At All)
10-1-5-1-3-1
* Using sets of 5 reps, then 3 reps work up to about 70-75% of your best push press max for your 10 rep set then work to get the heaviest weights possible for 5,3 & 1 rep
** Punishment For Any Pausing During The Higher Rep Sets Is A 100m Shuttle Run Per Pause Which Must Be Completed Immediately After Your Set
MOBILITY WORK: 5 minutes
Partner Assisted Lat & Chest Stretching
* Spend some time on this one... Everyone looks pretty sore from Murph on Monday...
POST ALL LOADS TO COMMENTS
2012-04-12
THURSDAY WORKOUT
POWER:
Perform 3 Full Squat Clean Thrusters Every 3 Minutes For 6 RDS
* A few specifics on this workout...
1. Goal is max load moved for 3 reps with no misses during those three reps
2. Once you start a set you have 30 secs to complete your 3 reps
3. A secondary goal is to complete all 18 reps with no misses while continually moving the load up each round...
You will have 5-10 minutes after the warm up to figure out your beginning thruster weight for the above workout... Try to start between 75-80% of your current push press max...
WORKOUT: Another Benchmark!
" Annie "
Double Unders
AbMat Sit Ups
50-40-30-20-10
* 10 Minute Time Cap On This One *
(Must Go Rx'd & Finish Under The Cutoff To Make The Board)
POST ALL RESULTS TO COMMENTS
Perform 3 Full Squat Clean Thrusters Every 3 Minutes For 6 RDS
* A few specifics on this workout...
1. Goal is max load moved for 3 reps with no misses during those three reps
2. Once you start a set you have 30 secs to complete your 3 reps
3. A secondary goal is to complete all 18 reps with no misses while continually moving the load up each round...
You will have 5-10 minutes after the warm up to figure out your beginning thruster weight for the above workout... Try to start between 75-80% of your current push press max...
WORKOUT: Another Benchmark!
" Annie "
Double Unders
AbMat Sit Ups
50-40-30-20-10
* 10 Minute Time Cap On This One *
(Must Go Rx'd & Finish Under The Cutoff To Make The Board)
POST ALL RESULTS TO COMMENTS
2012-02-16
THURSDAY WORKOUT
SKILL/WARM UP:
Squat Clean/Push Press
* Build off of the work with the squat clean we have already done this week & add a push press for fun...
WORKOUT:
With A Continuously Running 60 Second Clock Perform 1 Squat Clean Thruster Each Minute For 15 Minutes
GOAL: Max Weight Moved Divided By Your Current Bodyweight... Closest Person To 1.0 Or Higher Wins!
As Always Be Smart, But Get Stronger!
Oh, One More Thing... Any Step During The Drive Phase & Overhead Portion Of The Lift Nullifies The Whole Attempt... Have Fun!
POST BEST WEIGHT AND SCORE TO COMMENTS
Squat Clean/Push Press
* Build off of the work with the squat clean we have already done this week & add a push press for fun...
WORKOUT:
With A Continuously Running 60 Second Clock Perform 1 Squat Clean Thruster Each Minute For 15 Minutes
GOAL: Max Weight Moved Divided By Your Current Bodyweight... Closest Person To 1.0 Or Higher Wins!
As Always Be Smart, But Get Stronger!
Oh, One More Thing... Any Step During The Drive Phase & Overhead Portion Of The Lift Nullifies The Whole Attempt... Have Fun!
POST BEST WEIGHT AND SCORE TO COMMENTS
2011-10-19
WEDNESDAY WORKOUT
WORKOUT:
1-10-1-20-1-30
Same Set Up As Sunday Just Different Lift... Use Your Best Push Press Max As A Guideline If You Do Not Have A Thruster Weight To Aim For...
Again We Will Aim For 90-95% Of Your Best Thruster OR Push Press As Your First Set Of 1 Rep & Around 70-75% Of Your Best One Rep Max For Your Set Of 10 Reps On The Thruster...
POST ALL SIX OF YOUR WEIGHTS TO COMMENTS
1-10-1-20-1-30
Same Set Up As Sunday Just Different Lift... Use Your Best Push Press Max As A Guideline If You Do Not Have A Thruster Weight To Aim For...
Again We Will Aim For 90-95% Of Your Best Thruster OR Push Press As Your First Set Of 1 Rep & Around 70-75% Of Your Best One Rep Max For Your Set Of 10 Reps On The Thruster...
POST ALL SIX OF YOUR WEIGHTS TO COMMENTS
2011-08-25
THURSDAY WORKOUT
STRENGTH:
Hang Squat Clean Thruster (Check Out A Video Demo... HERE... However, We Will Start Standing)
3-3-3-3-3-3
* For Those That Don't Remember A Thruster Is A FULL Front Squat Right Into A Push Press *
** 25 Minutes To Find Your Heaviest Set **
WORKOUT:
Part 1 -
10 Hand Release Push Ups
20 AbMat Sit Ups
* 4 Minute AMRAP *
Immediately Upon Completion Of This Workout... Meaning No Rest OR Transition Time... GO!
Part 2 -
Overhead Walking Lunges (33#/55#)(Knee Must Kiss The Ground & Hip To Full Extenstion)
* 2 Minute AMRAP *
GOAL: 50 OR More
POST ALL WEIGHTS & TOTAL ROUNDS & REPS COMPLETED FOR BOTH SECTIONS OF PART TWO
Hang Squat Clean Thruster (Check Out A Video Demo... HERE... However, We Will Start Standing)
3-3-3-3-3-3
* For Those That Don't Remember A Thruster Is A FULL Front Squat Right Into A Push Press *
** 25 Minutes To Find Your Heaviest Set **
WORKOUT:
Part 1 -
10 Hand Release Push Ups
20 AbMat Sit Ups
* 4 Minute AMRAP *
Immediately Upon Completion Of This Workout... Meaning No Rest OR Transition Time... GO!
Part 2 -
Overhead Walking Lunges (33#/55#)(Knee Must Kiss The Ground & Hip To Full Extenstion)
* 2 Minute AMRAP *
GOAL: 50 OR More
POST ALL WEIGHTS & TOTAL ROUNDS & REPS COMPLETED FOR BOTH SECTIONS OF PART TWO
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