Tag Archives: Thrusters

Deadlifts and Rows then KBS and Thrusters

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Every 2 minutes for 20 minutes

  • Even minute – 10 x Stagered Stance Deadlift plus Bent Row Left Leg forward @ 2 x 14kg Kettlebells
  • Odd minute – 10 x Stagered Stance Deadlift plus Bent Row Right Leg forward @ 2 x 14kg Kettlebells

EMOM for 15 minutes

  • 4 x Double Kettlebell Swings @ 14kg
  • 4 x Alternating Dual Kettlebell Thrusters (2 per arm) @ 14kg

Then 3 rounds of

  • 10 x Knees to Waist from Parallel Bars (touched heels to ground each rep)

Results: Not a bad light workout, need to get heavier Kettlebells… 16kg would have been better.

Pike Lifts and Bench Press, then Musle Ups, Dips Run, T2B and Thrusters

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3 rounds of

  • 3 x Pike Lift
  • 6 x Pike Lift Pulses (feet don’t touch the ground)
  • Repeat 3 for 3 sets

Then 3 rounds of

  • 6 x Bench Press @ 10lbs over Bodyweight

Then 8 rounds of

  • 1 x Bar Muscle Up
  • 5 x Dips on Pullup Bar

Then accumulate

  • 20 x Jumping Bar Muscle Ups

Street Parking WOD from this week, every 10 minutes for 20 minutes for maximum Thrusters

  • Run 800m
  • 30 x Toes to Bar
  • Max Rep Odd Object Thrusters

Results: Done as shown. For the Muscle Up and Metcon went out to the Vita Parcour so I could integrate the run. Metcon 65 reps (my 800m was closer to 900-950m). Use a rock I found for the Thrusters.

Core Work then Sumo Deadlifts and Jackie

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4 rounds, rest as needed between rounds

  • 10 x Stability Ball Forearm Saw
  • 10 x Stability Ball Stir the Pot Left
  • 10 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

4 rounds of

  • 3 x Sumo Deadlift @ 285lbs/130kg

Then every 3 minutes for 9 minutes

  • 25 x Hip Thrusts @ Bodyweight

Then for time, Jackie Benchmark WOD

  • Row 1000m
  • 50 x Thrusters @ 20kg (empty bar)
  • 30 x Pullups

Results: Used 155lbs/70kg for the Hip Thrusts. Jackie should be around 9 minutes but ended at 10:30.

Front Squats, Strict Press and Thrusters

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Taken from the Street Parking Power 30 WOD this week…

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Front Squat @ 80% 1RM
  • Round 2 – 5 x Front Squat @ 85% 1RM
  • Round 3 – 5 x Front Squat @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Front Squat @ 65% 1RM

Every 3 minutes for 12 minutes

  • Round 1 – 5 x Strict Press @ 80% 1RM
  • Round 2 – 5 x Strict Press @ 85% 1RM
  • Round 3 – 5 x Strict Press @ 90+% 1RM
  • Round 4 – Max Unbroken Reps Strict Press @ 65% 1RM

Then AMRAP in 3 minutes of

  • Kettlebell Thruster @ 14kg per hand

Results: Front Squat 175-185-195-165lbs. Strict Press 115-120-125-100lbs. Thrusters 50 reps.

Weighted Pullups and Dips then T2B, Thrusters and DUs

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Every 3 minutes for 15 minutes

  • 4 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then accumulate

  • 20 x TRX Atomic Russian Pushups

Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)

  • 20 x Toes to Bar
  • 40 x Thrusters @ 45lbs/20kg/empty bar
  • 100 Double Unders

Results: Metcon 2 rounds plus 10 reps.