Tag Archives: thrusters

Friday – 120817

Coach Chey blasting through the Assault Bike.

Strength
Back Squat
Find your 8 rep max.
You should definitely be getting more than you did 111317!

Workout of the Day
3 min AMRAP thrusters (115/83)
1 min rest
3 min AMRAP goblet squats (53/35)
1 min rest
3 min AMRAP wall balls (20/14)
*score separately

Post your scores to the Whiteboard.

Monday – 110617

Fasha working hard with the 8:30 class. Overhead kettlebell work is a great way to strengthen the shoulder capsule’s ability to stabilize.

Today is a full day so be ready to start class promptly please!  Also I know we are overdue for a community event but I think what we have planned will be worth the wait!  Saturday, December 2nd at 6:15 we are meeting up at Top Golf!  I have been waiting a while for it to open and it is finally here.  For more details, stay tuned to the Facebook event page.  If you aren’t on Facebook, talk to Mike Delbrey, Lauren, or myself.  If you aren’t familiar, Top Golf is basically a state of the art driving range with great bars and restaurants.  Even if you aren’t into golf, it should be a great time.

Strength
Push Jerk
Find your 3 rep max.

Even though this says push jerk, you may do whatever jerk you like to get the most weight possible. Whiteboard does not have just “Jerk” as a lift so I had to choose either Push or Split.

Workout of the Day
1000 meter run
21-15-9
Deadlifts (135/93)
Hang power cleans
Thrusters
Jerks
1000 meter run

This workout is capped at 30 minutes unless you are on the run.

Post your scores to the Whiteboard.

Tuesday – 101717

Murph and Robby

Strength
Back Squat
Find your 2 rep max.

This will be done with a 10 second pause in the bottom. Good luck!

Workout of the Day
15 min AMRAP
50 thrusters (45/33)
30 kB swings (53/35)
15 toes to bar

Post your scores to the Whiteboard.

Friday – 100617

Don’t let the bar win!

Workout of the Day
1000 meter row
50 hang power snatch (95/63)
1000 meter row
50 thrusters
1000 meter row
50 kettlebell swings (53/35)
1000 meter row
50 burpees

This workout is capped at 40 minutes.

Post your results to the Whiteboard.

Wednesday – 090617

Scott working out during the morning “Golden Hour” with the unofficial 7 a.m. class.

OK so it looks like this weekend is going to be an interesting one.  No plan yet, I will wait and see what happens tomorrow before making any decisions.  Stay tuned to Thursday’s blog.  Either way if Irma decides to hit us, like with Matthew last year, I DO PLAN on opening up the gym to anything you guys feel like you want to store during the storm.  I will give details on that soon.

Strength
Front Squat
Find your 5 rep max.

Workout of the Day
16 min AMRAP
10 toes to bar
10 thrusters (95/63)
10 power snatch
200m run

Post your scores to the Whiteboard.