Warm Up:
1 set:
:30 jumping jacks
5 elbow-to-instep/leg
:30 mountain climbers
1:00 counterbalance plate squats
Specific Warm-Up:
On a 5:00 clock:
3-5 thrusters (building)
– Rest 1:00-1:30 between sets.
WOD:
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
2 sets for reps:
AMRAP 1:00:
5 double-DB snatches
Max-rep DB thrusters
– Rest 1:00 between sets.
2 sets for reps:
AMRAP 1:00:
10 double-DB farmers lunges
Max-rep DB thrusters
– Rest 1:00 between sets.
2 sets for reps:
AMRAP 1:00:
10 DB hang power cleans
Max-rep DB thrusters
– Rest 1:00 between sets.
Bodyweight:
EMOM 16:
Min. 1 | 3 up-downs + max-height jump
Min. 2 | 25 air squats AFAP
Movement scaling options:
Thruster: Load, front squat, push press, DB options
DB/KB option:
Every 3:00 x 9 sets:
Sets 1-3: 7-10 thrusters (weight 1)
Sets 4-6: 4-7 thrusters (weight 2)
Sets 7-9: 3-5 thrusters (weight 3)
Use a pair of DBs or KBs and increase load once every 3 sets.
Use loads that allow athletes to perform a set within the prescribed rep range. Adjust loads as needed.
Cool down:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side