Friday
Warm-up
Warm-up
1 set:
:30 row (easy)
:30 row (moderate)
:30 row (hard)
5 inchworm + push-up
5 elbow instep + reach/side
10 alternating reach in bottom of squat
:30 air squat w/ :01 hold at the bottom
:30 row (easy)
:30 row (moderate)
:30 row (hard)
:30 row (easy)
:30 row (moderate)
:30 row (hard)
5 inchworm + push-up
5 elbow instep + reach/side
10 alternating reach in bottom of squat
:30 air squat w/ :01 hold at the bottom
:30 row (easy)
:30 row (moderate)
:30 row (hard)
Thruster Review
1-2 sets of loading before starting heavier thrusters.
Every 1:30 for 5 sets:
3 thrusters from the floor
– Increase loading across as many sets as possible.
1 set:
5-8 thrusters (workout weight)
1 set:
3-4-5:
Calorie row
Thruster
1 set:
3-4-5:
Calorie row
Thruster
Metcon
Metcon (Time)
RX
For time:
27-21-15-9:
Calorie row
Thrusters (65/95 lb)
For time:
27-21-15-9:
Calorie row
Thrusters (65/95 lb)
INTERMEDIATE
For time:
27-21-15-9:
Calorie row
Thrusters (55/75 lb)
BEGINNER
For time:
21-15-9-3:
Calorie row
Thrusters (35/45 lb)
Metcon (Weight)
Post-workout:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.
5 sets:
3 thrusters
– Increase loading across as many sets as possible.
Cool Down
30 alternating scorpion stretches
1:00 piriformis stretch/side