Thrusters

Optional: Deadlift

24 min AMRAP

  • 7 Push-ups
  • 7 Thrusters (115/75)
  • 7 Toes-to-Bar
  • 7 Burpees
  • 7 Kettlebell Swings (2/1.5 pood)
  • 7 Pull-ups
  • 7 Lunges with Kettlebell.

Partner Chipper for Time

  • 100 Thrusters (95/65)
  • 150 Cal Assault Bike
  • 100 Kettlebell Swings (53/35)
  • 2000m Row
  • 100 Toes-to-Bar
  • 2000m Ski

Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

20 Minute Alt EMOM

  • Min 1 – 12 x Front Squat
  • Min 2 – 12 x Push Press
  • Min 3 – 12 x Thruster
  • Min 4 – 200m Run
  • Rest

Use a 75/55 barbell or 2 x 35/25 Kettlebells.

E3MOM for 30 Minutes

  • Buy In: 4 minutes for a 400m run then,
  • Until your reach 100 Thrusters
    • 2 min of Work
      • 100m run
      • Max Thrusters (95/60)
    • 2 min of Rest

Jackie: For Time

  • 1000m Row
  • 50 Thrusters (45/35)
  • 30 Pull-Ups

Metcon

42 min EMOM (10 second transition)

  • C2 Bike. 12 cal
  • Air Runner. 10 cal
  • C2 Rower. 12 cal
  • Push-ups. 15
  • C2 Ski Erg 12 cal
  • Clusters. 5 (squat clean thruster)

Increase or decrease reps as needed

Metcon

For Time

21, 15, 9, 9, 15, 21

  • Thrusters (75/55)
  • Assault Bike

Metcon

15 min AMRAP

  • 3 Thrusters (95/65)
  • 3 Toes-to-bar
  • 6 Thrusters
  • 6 Toes-to-Bar
  • 9 Thrusters
  • 9 Toes-to-Bar
  • etc…..

Metcon

3 rds For Time (25min Time Cap)

  • 12 x Burpee Pull-Ups
  • 12 x Clusters (135/95)
  • 25 cal AB

A cluster is a squat clean into a thruster.

Metcon

18 Min AMRAP

  • 12 / 9 Cal Assault Bike
  • 12 Thrusters (45/35)
  • 8 Toes-to-Bar
  • 2 strict pull-ups