DB Thrusters

  • Monday November 24th

    Metcon

    "Daniel"

     

    With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed
    in Al Kut, Iraq on Thursday June 8th.  To Daniel's family and friends, we express our sorrow;
    to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.
    Fair Winds, Daniel.

     

    RX

    50 Pull-ups
    400 meter run/row
    21 95/65 Lbs Thruster
    800 meter run/row
    21 95/65 Lbs Thruster
    400 meter run/row
    50 Pull-ups

     

    Scaled #1
     

    25 Pull-ups/50 Ring Rows
    200 meter run/row

    21 75/55 BB Thruster
    400 meter run/row
    21 75/55 BB Thruster
    200 meter run/row

    25 Pull-ups/50 Ring Rows
     

     

    Scaled #2
     

    35 Ring Rows
    200 meter run/row
    21 Empty BB/DB Thruster
    400 meter run/row

    21 Empty BB/DB Thruster
    200 meter run/row
    35 Ring Rows

     
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  • Wednesday September 24th

    Strength

    5 Rds

    Power Cleans @75-80 of 1RM 3 Reps rest 45 secs

    Strict Pull Ups, 3.3.3.3 Rest 10 Sec in between mini sets Rest 45 Secs between clusters

     

    Metcon

    10-1

    DB Thrusters
    Ab Mat Sit Ups

     

    Resources

    Mr Perfect via THE WLC
    Continue Reading
  • Sunday July 13th

    Metcon

    Option #1

    "Old Man Strength"

    1x20 Deep Breathing Squats.

     

    Take your 10-rep max back squat (approximately 70-75% of your 5RM)
    and squat it twenty times.

     

    In between each squat, you must take three deep breaths.   This is mandatory.

     

    If you did this last week and were succesful add 10 Lbs.

     

     

    Option #2

    20 Min AMRAP

    5 DB Thrusters

    7 KB Swings

    10 TTB's

    100 M Run
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  • Tuesday June 17th

     

    Strength

    Barbell Lunges (Front Rack)
    5x8

     

    Metcon

    12 Min AMRAP

     

    10 DB Thrusters
    10 Jumping Pull Ups
    200m run

     

    Resources/Topics

    Constantly Varied via Breaking Muscle

    Mondays Rule via Deuce Gym

    Continue Reading
  • Monday March 31st

    “It’s just a workout man. Just go out and do it.” – Josh Bridges

     

    Front Squat (2/24)

    3-3-3-3-3

     

    • Less Experienced athletes will do 5x5 with empty bar.  If technique is good then add weight on the 4th/5th set

     

    Goals

    • Proper Set Up with Bar on Shoulders and in the finger tips
    • Increase the weight each working set

     

    Metcon

    “Out Like a Lamb”

    Complete as many rounds as possible in 4 minutes of:

    10 DB Thrusters

    10 Ring Rows

    10 Kettlebell Swings

    Rest one minute and repeat. Start the 2nd  round where you left off in the previous round. Post total rounds/reps. 

    Resources/Topics

    When in doubt SQUAT via Chet Morjaria

    5 Reasons you should be Front Squating via CrossFit Invictus

     

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