Tag: THRUSTER

W WOD -WEDNESDAY 01.12.21 – “DEATH OF FIVE”

MOBILITY & WARM UP
1 min Bike+1 min Ski+1 min Assault Bike x 3 Rounds; then:
20 Shoulder Dislocates
10 Alternate Spiderman & Reach
5 Dynamic Squats
then:
3 Rounds not for time
3 Strict Pull-ups
5 Empty BB Shoulder Press
7 Empty BB Front Squats
10 Empty BB Deadlifts

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press – Thrusters

CONDITIONING
“DEATH OF FIVE”

From 0 to 5 Minutes
EMOM 5
5 Thrusters #35/25

From 5 to 10 Minutes
5 Thrusters #43/30

From 5 to 10 Minutes
5 Thrusters #52/40

Continue Pattern at #61/52 – 70/60 …
Untill Failure

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WG WOD – THURSDAY–04.06.20 – “WINNING LADDEER”

MOBILITY & WARM UP

EMOM 12′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Front Squats

SKILLS & SPECIFIC WARM UP
BURGENER WARM UP
Clean-Thruster

CONDITIONING
“WINNING LADDER”
For Time: Time Cap 12′
6 Rounds
5 Burpees Box Jump Over #60/50
4 Hang Clean #43/35
3 Thruster #43/35

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WM WOD -TUESDAY 25.02.2020 – “FRAN”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters 
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

*compare to 23.08.19

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WMG WOD – THANKS GOD IT’S FRIDAY 07.02.20 “JACKIE”

MOBILITY & WARM UP 
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups

CONDITIONING

“JACKIE”
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups

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GW WOD – THANKS GOD IT’S FRIDAY 20.12.19 – “SAM”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Clean Warm Up
Round 1:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

Round 2 – Same repetition scheme as round 1, but now with working load:
3 Power Clean
8 Sit Ups
4 Pull-Ups
3 Wall Ball

CONDITIONING

“SAM”
AMRAP 12′
6 Power Clean #61/43
22 Sit Ups
10 Pull-Ups
16 Wall Ball #9/6

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GW WOD – TUESDAY 10.12.19 – “FRAN PLAYS BALL”

MOBILITY & WARM UP

3 Rounds:
60s Row/Bike/Ski
5 Spiderman + Reaches (each side)
5 Walkouts 
5 Scap Retractions 
5 Strict Pull-Ups

2 Rounds:
5 Good Morning
5 Back Squats
5 Elbow Rotation 
5 Strict Press
5 Front Squats

SKILLS & SPECIFIC WARM UP
Kipping – Push Press

CONDITIONING
“Fran Plays Ball”
21 – 15 – 9
Wall Ball #9/6
Thrusters #43/30
Pull Ups
Time cap 15′
compare to 26.10.18

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WM WOD -THANKS GOD IT’S FRIDAY 10.05.19 – “THE PRINCE”

MOBILITY & WARM UP

2 Rounds:
1:00 Row + 8 Alternate Reverse Samson
45″ Moderate Row + :30s Walkouts + 10 Slow Air Squats
30″ Fast Row + 10 Pushups + 5 Barbell Strict Press + 5 Push Presses
15″ Sprint Row + 5 Elbow Rotations + 5 Hang Muscle Cleans + 5 Front Squats

2 Rounds:
20 Active downward dog / alternate toe touch
5 Scap Retractions + 15″ Deadhang
10 Alternating Spiderman + Reach
5 Wall Squat

SKILLS & SPECIFIC WARM UP
Push Press

3 Rounds, gradually ramping up intensity. First build to our thruster loading for the day, followed by our first round at a light, walk-through pace:

10 Double-Unders
5 Thrusters
10 Double-Unders
15/12 Calorie Row

CONDITIONING

“The Prince”

5 Rounds, resting 1:00 between efforts:
21 Double-Unders
9 Thrusters #43/30
21 Double-Unders
15/12 Calorie Row

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W WOD – MONDAY 27.08.18

MOBILITY & WARM UP
10′ Use a Band & PVC; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Cindy”
20 Alternate Kettlebell Swings (Light)
15 Ab-Mat Sit-Ups
Rest 2′ Then:
With a Empty Bar
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
5 Push Press

SKILLS
Front Squat – Press ( Strict – Push – Jerk )

CONDITIONING*
On The Minute:
Front Squat 3-3-3 reps
Rest 2′
Push press 3-3-3 reps
Rest 2′
Thruster 3-3-3 reps
*Compare to 31.05.18

ACCESSORY WORK
“BRING SALLY UP”
SQUAT TEST #50% BW

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WM WOD – TUESDAY 08.05.18

WARM UP
Complete a 6 minute AMRAP of:
10 Push Ups
20 Double Unders / 40 Skips
15 Butterfly Sit Ups
10 Wall Balls

MOBILITY & SKILLS
Front Squat – Push Press – Thrusters

CONDITIONING
For time: Faster and Heavy
21 Dumbbell Thrusters
Run 400 meters
18 Dumbbell Thrusters
Run 400 meters
15 Dumbbell Thrusters
Run 400 meters
Courtesy of CrossFit

ACCESSORY WORK
On the Minute x 10
20 Double Unders + 1 Clean
Athlete’s choice – Power or Squat. Build in weight

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