More Thruster than one can Muster
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
10 Minutes Moving through:
200 M of Choice
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)
-Then-
Build to Thruster weight (95/65)
200 M of Choice
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)
-Then-
Build to Thruster weight (95/65)
Warm-up
1 Set (at workout pace):
20 Double Unders
3 Thrusters (at workout weight)
20 Double Unders
3 Thrusters (at workout weight)
Metcon
Metcon (Time)
100 Double Unders
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders
14 Thrusters (95/65)
*You must go faster on each subsequent interval than the prior interval
Strength
Back Squat (5×5)
75% of 1 RM
Power Snatch (2×20 – Unbroken)
20 Power Snatch x 2 sets @75/55
– Rest as needed in between sets so that you are able to complete unbroken. Be honest with your rest though
– Rest as needed in between sets so that you are able to complete unbroken. Be honest with your rest though
Deadlift (8-6-4-2)
8 Deadlift
6 Deadlift
4 Deadlift
2 Deadlift
– Build-in weight each set. No straps, no hook grip, and no mixed grip!
6 Deadlift
4 Deadlift
2 Deadlift
– Build-in weight each set. No straps, no hook grip, and no mixed grip!
Finisher
Metcon
3 Sets:
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
Sub 2:00 Optimal