Wednesday 09.28.2022

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Warm-up Drills

I. Run 400m or Row 500m
II. Mobility Drills: Pigeon, Seal, Open Book, Hammies, Couch Figure-4, Front Rack/Overhead
III. Set-up, Training Flow & Movement Review

Impact/Focus: Thrusters EOMOTM
Warm-up as needed before completing the following workload every other minute on the minute (every 2:00) against a 12:00 clock.

Increase weight with each set working to a 3-rep maximum effort or build to a challenging weight and execute with better form across sets/reps.

Weightlifting sets begin in the Rack today.

3-3-3-3-3-3 x Thrusters

Post loads to comments.

3 Rounds for time of
15 x Thrusters (95/65lbs)
20 x Toes-to-Bar
Run 400m

15 x Thrusters (95/65lbs)
40 x V-ups
Run 400m

15 x Thrusters (95/65lbs)
80 x Mountain Climbers (1 count)
Run 400m


Scale the weight with the intent being larger sets or unbroken efforts of Thrusters.

Rx+ may go 115/85lbs as spicy may requisite.

Post scores to comments.

Samy Daghir

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