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Components

Thruster

Metcon

Settings

Workout

Monday

Warm-up

DYNAMIC WARM-UP |
On a 7:00 clock:
:30 jumping jacks
10 groiners
10 PVC good mornings
:30 air squat
10 pass thrus (PVC)
10 overhead squats (PVC)

Extended Warm-up

THRUSTER REVIEW AND BUILD-UP | 10:00
5 min review
5 reps Front squat
5 reps Push press
5 reps Thruster
5 reps Thruster (light weight)

5 Min to build to working weight Thrusters.

Skill/Strength

Thruster (10 Min)

Thruster

First set begins just above workout weight

Workout

Metcon (Time)

RX

For time:
15 thrusters (95/135 lb)
30 GHD sit-ups
12 thrusters
24 GHD sit-ups
9 thrusters
18 GHD sit-ups

Metcon (Time)

INTERMEDIATE

For time:
15 thrusters (65/95 lb)
30 GHD sit-ups (to parallel)
12 thrusters
24 GHD sit-ups (to parallel)
9 thrusters
18 GHD sit-ups (to parallel)

Metcon (Time)

BEGINNER

For time:
15 thrusters (35/45 lb)
30 sit-ups
12 thrusters
24 sit-ups
9 thrusters
18 sit-ups

Stretch

Accumulate:
1:00 pigeon stretch / side

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Whiteboard:

Monday, March 21, 2022

Male Clients