Tag Archives: Thrusters

Monday 19.05.14

Week 1 of back squat/pushpress/deadlift cycle W.O.D back squat – 4 sets of 10 reps then “Fran” 21.15.9 thrusters 42.5kg pullups 10 minute cut off

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Tuesday the 06-05-14

W.O.D thrusters – 5 by 5 – add 2.5 to 5kg from last week then amrap 12 minutes 40 seconds of wallballs 9/7kg 20 seconds rest 40 seconds of kettlebell swings 24/16kg 20 seconds rest

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Wednesday the 30.04.14

W.O.D prowler push – 3 by 20 meters Then Amrap 10 minutes 5 thrusters 45/30kg 7 t2b 9 sumo deadlift highpulls 32/20kg kettlebell

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Monday the 28.04.14

W.O.D thrusters – 5 by 5 – add 2.5 to 5kg from last week Then “Half Cindy” Amrap 10 minutes 5 pullups 10 pushups 15 squats

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Tuesday the 22.04.14

week 1 of thruster/prowler push/power clean cycle W.O.D thruster 5 by 5 then 25/20/15/10/5 wallballs burpees

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Monday the 07.04.14

W.O.D front rack walking lunges – 3 sets of 12 reps (increase each set by 2.5 to 5kg from last week) then amrap 4 minutes 45/30kg rest 2 minutes amrap 4 minutes kettlebell swings 24/16kg rest 2 minutes amrap 4 [...]

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Friday the 28.03.14

W.O.D 14.5 21 thrusters 42.5 21 bar facing burpees 18/18 15/15 12/12 9/9 6/6 3/3

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Monday the 10.03.14

W.O.D 15 minutes to work up to a 5 rep max thruster then 4 rounds 200 meter run 15 box jumps 24/18″ 15 wallballs 9/7kg

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Monday the 03.03.14

W.O.D press – 5 by 5 then amrap 8 minutes 8 thrusters 45/30kg 8 bar hop burpees

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Monday the 24.02.14

W.O.D emom 8 minutes 5 hang power snatch then max bodyweight back squat then amrap 7 minutes 7 thrusters 45/30kg 7 pullups

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