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
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“Fruckus”
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
Notes:
Scale the weight with the intent being larger sets or unbroken efforts of Thrusters.
Rx+ may go 115/85lbs as spicy may requisite.
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