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Components

Thruster

"HAYMAKER"

Settings

Workout

Friday

Warm-up

2 ROUNDS
100m Jog
10 Up-Downs
8 Scap Push-Ups
8 Alt. Groiners
8 Air Squats

Into…

2 ROUNDS
100m Run
5 Burpees*
12 Alt. Elbow Punches
6 Strict Press w/ :01 Pause OH
6 Barbell Front Squats

*Rnd 2 complete Burpees Over the Bar.

Strength

Thruster (Build to a 1-Rep Heavy)

Thruster

ON A 10:00 RUNNING CLOCK...
Build to a 1-Rep Heavy Thruster*

*Thruster-Jerk is not an option.

(Score is Weight)

Workout

"HAYMAKER" (Time)

4 SETS
ON A 3:30 RUNNING CLOCK...
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)/(115/75)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

KG BB: (70/47.5)|(52.5/35)

NOTE: New Benchmark

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, August 19, 2022

Male Clients

1

Brad
Carnall

SBMetcon: 6:00 AM

1 x 1 @ 245 lbs

1

Drew
Austin

SBMetcon: 6:30 PM

1 x 1 @ 245 lbs

2

Allen
Turner

SBMetcon: Noon

1 x 1 @ 225 lbs

2

Evan
DeVore

SBMetcon: 9:00 AM

1 x 1 @ 225 lbs

3

Ryan
Nesselroade

SBMetcon: 8:00 AM

1 x 1 @ 195 lbs

4

Patrick
Brady

SBMetcon: 8:00 AM

1 x 1 @ 165.5 lbs

Kind of jerked it a little

5

Piyush
Koria

SBMetcon: 5:00 AM

1 x 1 @ 155 lbs

6

Abrar
Syed

SBMetcon: Noon

1 x 1 @ 145 lbs

6

Matthew
Sodano

SBMetcon: 5:00 AM

1 x 1 @ 145 lbs

7

Joseph
Nuccio

SBMetcon: 5:30 PM

1 x 1 @ 135 lbs

8

Minesh
Patel

SBMetcon: 7:00 AM

1 x 1 @ 126 lbs

Female Clients

1

Amanda
Glenz

SBMetcon: 6:30 PM

1 x 1 @ 145 lbs

2

Jennifer
Radigan

SBMetcon: 8:00 AM

1 x 1 @ 130 lbs

failed 135#

2

Mel
Goodrich

SBMetcon: 8:00 AM

1 x 1 @ 130 lbs

3

Federica
Pena

SBMetcon: 6:00 AM

1 x 1 @ 125 lbs

3

Federica
Pena

SBMetcon: 8:00 AM

1 x 1 @ 125 lbs

3

Kristi
Ward

SBMetcon: 9:00 AM

1 x 1 @ 125 lbs

4

Catherine
Sholtez

SBMetcon: 5:00 AM

1 x 1 @ 115 lbs

Failed at 125

4

Cristy
Bartalo

SBMetcon: 5:00 AM

1 x 1 @ 115 lbs

Failed at 120

4

Julie
Murphy

SBMetcon: 8:00 AM

1 x 1 @ 115 lbs

5

Beth
Baribault

SBMetcon: 9:00 AM

1 x 1 @ 105 lbs

to a bench. stricked press

5

Carolina
Rodriguez ...

SBMetcon: 6:30 PM

1 x 1 @ 105 lbs

5

Rose-Agnes
Pardo

SBMetcon: 6:30 PM

1 x 1 @ 105 lbs

6

Rebecca
Chesney

SBMetcon: 6:00 AM

1 x 1 @ 95 lbs

6

Samreen
Syeda

SBMetcon: Noon

1 x 1 @ 95 lbs

7

Christine
Von Robke

SBMetcon: 6:00 AM

1 x 1 @ 85 lbs

7

Meghan
Nesselroade

SBMetcon: 4:30 PM

1 x 1 @ 85 lbs