312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

Skill Breakdowns:

  1. Pull-up
  2. Push-up
  3. Air-squat
  4. Thruster

Points of Performance

  • range of motion
  • master positions

Preferred Scaling Options

  • progressions
  • when to scale and why

Managing Intensity

  • speed of repetition
  • Volume

 

 

MetCon:

CLOCK20

* SCORE = Thruster reps

1. Perform body weight round(s)

  • increasing by one round each time you return from the thruster amrap

2. Complete AMRAP Thruster

  • reps are continuous so that once the bar is rested anywhere beside the front rack position the set is over

 

1 round

  • 5 pull-up
  • 10 push-up
  • 15 air-squat

AMRAP Thruster #95/65

2 rounds

  • 5 pull-up
  • 10 push-up
  • 15 air-squat

AMRAP Thruster #95/65

3 rounds

  • 5 pull-up
  • 10 push-up
  • 15 air-squat

AMRAP Thruster #95/65

4 rounds

  • 5 pull-up
  • 10 push-up
  • 15 air-squat

AMRAP Thruster #95/65

5 rounds

  • 5 pull-up
  • 10 push-up
  • 15 air-squat

AMRAP Thruster #95/65