Warm Up:
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
1:00 air squats (:02 hold in the bottom)
Specific Warm-Up:
5 sets:
1-5 thrusters
WOD:
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.
Intermediate:
Same as Rx
Beginner:
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)
Home Workout:
EMOM 10:
Min. 1 | 2 standing broad jumps
Min. 2 | 3-5 dumbbell thrusters
– Perform the broad jumps for max distance.
– Perform the thrusters for max speed.
– Rest 3:00
1 set:
Max-rep unbroken thrusters
Movement scaling options:
Thruster: Load, dumbbell thruster, push press (lower body limitation), front squat (overhead limitation)
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg