thruster

Tuesday 7.7.2015

STRENGTH

15 min to find Heavy Power Clean + FS + Thruster

CONDITIONING

“Jackie”:
1000m Row
50 Thrusters 45/35
30 Pull-Ups

Finisher:
100 Band Pull Aparts

COMPETITION

5 min Row of 30 sec Hard/30 sec Recover Pace

Monday 6.1.2015

wodSTRENGTH/SKILLA. 3 RM Bench Press B. 2 x ME Close Grip @50% of above

CONDITIONING 10 min AMRAP: 20 Med Ball Thrusters 20/14 400m Run

Finisher 3 x 90 sec Plank

COMPETITION 3 x 45 sec DB Tricep Ext. 3 x ME Strict HSPU 3 x ME Strict Pull-Up

Friday 5.29.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat B. Deadlift 8 x 1 @ 50% (FAST)

CONDITIONING 3 Rounds: 15 Thrusters 95/65 12 Burpees

Finisher 2 x ME Barbell Roll Out

COMPETITION 5 Rounds: 8 Pistols (4 per side) 8 Box Jumps 30/24

Tuesday 4.21.2015

wodSTRENGTH15 min to find heavy Squat Clean Thruster

CONDITIONING 10 Rounds for Reps: 30 sec Thrusters 45/35 *30 sec Rest* 30 sec Burpees *30 sec Rest*

Finisher 2 X ME Rotating Plank

COMPETITION 10 min AMRAP: 3 Burpees 1 Muscle Up

Wednesday 4.15.2015

wodSTRENGTH10 x 3 Sumo Deadlift @60% 

CONDITIONING For time: 800m Run Then 21-15-9-6-3 Wall Ball 20/14 Box Jump 24/20

Finisher 3 x 25 Weighted Glute Bridge 4 x 30 sec Dead Bugs

COMPETITION 4 min AMRAP: Thrusters 95/65 *5 burpees every time you break

Saturday 4.11.2015

wodSTRENGTH10 min Thruster work (extended warmup- go heavier than what you will use in wod)

CONDITIONING Teams of 2 120 Thrusters 95/65 120 Toe 2 Bar

Work can be done in any order and broken any way

Saturday 3.28.2015

wod CONDITIONING CrossFit Open 15.5 27-21-15-9 for time: Row (Calories) Thrusters 95/65 

Wednesday 3.25.2015

wodSTRENGTHA. 10 x 2 Back Squat @ 65% B. 3 x 12 Walking Lunges (Weighted)

CONDITIONING For Time: 100 DB Thruster 40/30 *5 Burpees at the top of each minute

Finisher 120 Russian Twist

Saturday 2.21.2015

wod CONDITIONING Teams of 2

2 Rounds: 21-15-9 Calorie Row Thrusters 45/35 Pull-Ups

Work can be divided between partners any way. 

Monday 1.26.2015

wodSTRENGTHA. 15 min to find 1 RM Floor Press B. 3 x ME Ring Push Ups (feet elevated)

 

CONDITIONING “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 3 x 1 min Flutter Kicks

 

COMPETITION 5 min AMRAP: 5 Pistols (per side) 1 Rope Climb

 

Monday 1.19.2015

wodSTRENGTHA. 10 x 2 Wide-Stance Box Squat @ 55% B. 3 x 15 Box Jumps

CONDITIONING 15-12-9 Thrusters 95/65 Toe 2 Bar

Finisher 100 Banded Good Morning

COMPETITION 5 min AMRAP: 3 Rope Climb 50’ Dog Sled Push

Friday 1.9.2015

wodSTRENGTHA.10 x 2 @ 50% Back Squat to Box B. 3 x 10 Weighted Step Ups

CONDITIONING 21-15-9 Thrusters 95/65 Burpees

Finisher Tabata Plank

COMPETITION 3 x 20 Reverse Hyper

Tuesday 11.18.2014

wodSTRENGTH15 min to find Medium-Heavy Power Clean + Front Squat + Clean

CONDITIONING 9 min AMRAP: 200m Run 20 DB Thruster 40/30

Finisher 3 x ME L-Hang

COMPETITION 15 Muscle Ups for time

Friday 11.14.2014

wodSTRENGTHA. 15 min to find 3 RM Floor Press Mid-Grip B. 60% AMAP x 2

CONDITIONING For Time: “Jackie” 1000m Row 50 Thrusters 45/35 30 Pull-Ups

Finisher 100 Face Pulls

COMPETITION 5 Rounds: 5 CTB Pull Ups + 5 T2B (do not come off the bar) 6 Rope Climbs

Tuesday 10.28.2014

wodSTRENGTH15 min to find heavy Muscle Snatch + Power Snatch

CONDITIONING For Time: 600m Run 30 MB Thrusters 400m Run 20 MB Thrusters 200m Run 10 MB Thrusters

Finisher 2 rounds per side of 1 min Side Plank

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders

Tuesday 10.21.2014

wodSTRENGTH15 min to find Heavy 3 Rep Power Clean (not touch and go)

CONDITIONING 800m Run 40 DB Thrusters 40/30 800m Run

Finisher 3 x ME Sit Ups

COMPETITION Heavy RDL 3x6

Monday 10.6.2014

wodSTRENGTHA. 3 Front Squats- Every 90 Sec @ 70% for 8 Sets B. 3 x 20 Box Jumps 24/20

CONDITIONING 9 Min AMRAP: 20 Wall Balls 20/14 40 Double Unders

Finisher 50 v-up

COMPETITION 3 x 5 Thrusters @ 135/95 3 x 7 HSPU (strict if possible)

Thursday 9.18.2014

wodSTRENGTH15 min to work up to 2 Medium-Heavy Thruster

CONDITIONING 20 min EMOM: 3 Thrusters 65/45 5 Burpees

Finisher 100 Russian Twist

Tuesday 9.9.2014

wodSTRENGTH15 min to find 1RM Power Clean and Jerk

CONDITIONING For Time: 1000m Row 50 Medicine Ball Thruster 20/14 30 Toe 2 Bar

Finisher 6 min Plank