"And...Thrust"

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A huge shoutout to the newest Intro class!! They have been kicking ass for the last four weeks! It’s crazy to think this past month has gone by so quickly.

Warm Up (NFT):

2 Rounds (Down & Back):

  • High Knees
  • Butt Kicks
  • Kick Outs
  • Side Lunges

Then...

  • Lizard Pose (30 sec. per side)
  • Pigeon Pose (30 sec. per side)
  • Paleo Chair (30 sec.)

Skill (5-10 Minutes):

Work on your Thruster form.  Work on the front rack and thrusters.  This can be scaled to DBs if needed.  Start with the right weight for you because we will be working up during the workout.

Met-Con (With A Running Clock):

Complete 5 Thrusters Every Minute:

  • 0:00-4:59:  65/35
  • 5:00-9:59:  95/55
  • 10:00-14:59:  115/75
    * Continue adding 20# every 5 minutes *
    * Scale weight as needed *
    * Try to get at least 15 minutes *

Cash Out (3 Rounds):

  • 10 V-Ups
  • 10 KB Oblique Bends
  • 10 Superman

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Foam Roll