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thrusters'S ARCHIVE

  • Wed.3.17.21

    By CoachBo | In WOD | on March 16, 2021

    Warmup: ROM, dynamic stretches, 1 min deep squat hold, 400m run, 20 lat pull downs Strength: Bent Over Row 10 x 1-2 @ 85% Rest :60-:90 between sets WOD: 4 Rounds 8 SA Thrusters 16 Russian Twists 200m Farmers Carry 400m run Cooldown: Roll and Stretch

    CONTINUE READING
  • Wed.3.3.21

    By CoachBo | In WOD | on March 3, 2021

    Warmup: ROM, dynamic stretches, 10 inchworms, 10 pushups, 10 burpees Strength: Bench Press 10 x 3 @ 80% WOD: 20:00 AMRAP 10 reps, each side of each, with DB’s: Single-arm row Side bends Curtsy Lunges Thrusters Flies Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.12.26.20

    By CoachBo | In WOD | on December 26, 2020

    Warmup: ROM drills, dynamic stretches, 20 ball slams, 30 sit-ups, 40 supermans WOD: 5 rounds of 10 Ring dips 10 Thrusters (65-95#/45-65#) 10 Pull-Ups 10 Back extensions Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.9.12.20

    By CoachBo | In WOD | on September 11, 2020

    Warmup: ROM, dynamic stretches, 10 of each: squats, HRPU’s, Knee sit throughs, Glute bridges, burpees WOD: 16:00 EMOM ODD: 8 Goblet Squats EVEN: 16 KB Swings rest 3:00. Then 40-30-20-10 Reps for Time TTB/TTKB Up Downs Cooldown: Roll out and stretch

    CONTINUE READING
  • Wed.11.20.19

    By CoachBo | In WOD | on November 20, 2019

    Warmup: ROM, Dynamic stretches, 1:00 each – Jumping jacks, Air squats, Flag pushup, Hollow Hold, Arch Hold Strength: Deadlift 10 x 3 @ 75% :60-:90 rest WOD: 20:00 AMRAP 4 Dumbbell Thrusters (30/20#) 6 Toes to Bar 12 Double unders (24 Single Unders) Cooldown: :45 each/side Quad stretch Side angle Sleeper stretch

    CONTINUE READING
  • Fri.10.18.19

    By CoachBo | In WOD | on October 17, 2019

    Warmup: ROM, dynamic stretches, 20 jumping jacks, 20 high knees, 10 squats, 10 hand release push ups, 10 slow mountain climbers, 10 sit ups, 10 supermans WOD: 2 rounds for time 21 Calorie row 21 ball slams 15 Cal row 15 Thrusters 9 Cal row 9 Pullups 3:00 Rest Cooldown: quad stretches, spinal twists, squat more »

    CONTINUE READING
  • Mon.9.2.19

    By CoachBo | In WOD | on September 1, 2019

    Warmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run Strength: Deadlift, De-load 5 x 5 @ 65% WOD: 21-18-15-12-9-6-3 Walking lunges Thrusters (65/95#) Pullups Knees to Elbow Cooldown: Mobilize shoulders with bands, roll out and stretch

    CONTINUE READING
  • Mon.8.26.19

    By CoachBo | In WOD | on August 25, 2019

    Warmup: ROM, dynamic stretches, 30-20-10 of Wall Balls and KB Swings Strength: Back Squats, De-load 5 x 5 @ 65% EMOM: 10:00 ODD: 5 x Thrusters (65/95#) Even: 5 Pullups Then 3 Rounds for Time: 10 Burpees 20 KB Romanian DL (35/53#) Max TTB Cooldown: 25 GHD back extensions, roll out and stretch

    CONTINUE READING
  • Fri.8.2.19

    By CoachBo | In WOD | on August 1, 2019

    Warmup: ROM, dynamic stretches 5 x 150m sprint rows with :30 rest WOD: 3 Rounds, using the same bar for all: 200m Run 5 Strict Press (45/65#) 5 Push Press 5 Thrusters then 3 Rounds Max Rep Seated Press 10 Renegade Rows (DB) Max Rep WTD Sit Ups Cooldown: Roll out and stretch

    CONTINUE READING
  • Sun.6.9.19

    By CoachBo | In WOD | on June 8, 2019

    Warmup: ROM, dynamic stretches, PVC clean pulls and front squats x 10, 400m run WOD: For Time Row 2,000 meters 21 cleans (65-95/45-65#) 15 thrusters Row 1,000 meters 15 cleans 12 thrusters Row 500 meters 9 cleans 9 thrusters Cooldown: Roll out and stretch

    CONTINUE READING
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