We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, September 5th, 2013

Overhead walking lunges

Fitness:
A. Thruster – build to a 1RM from the ground in 10-15 min
B. 10,9,8,7,6,5,4,3,2,1 reps for time:
Thruster @65% of Part A
Russian kettlebell swing (70/45)

Health:
A. Thruster – build to a 1RM from the ground in 10-15 min
B. 5-6 sets not for time:
Thruster 3-4 reps
Russian kettlebell swing 6-8 reps

Performance:
A. Thruster – build to a 1RM from the ground in 10-15 min
B. 10,9,8,7,6,5,4,3,2,1 reps for time:
Thruster @65% of Part A
Kettlebell swing (75/55)

Coach’s tips

Today we test our 1 rep max thruster.  If you have been doing Performance WODs or have been with us for a while and are very comfortable with your clean, you may do this from the floor. Otherwise, please use a rack.  Work on using hip drive to finish your thruster, and staying on your heels as long as possible.  Record your weight for Part B, in which you will be using 65% in combination with kettlebell swings.

Bridge City Beatdown Competitors: Your ideal gameplan for today would be to simply attend Mobility Class or find a yoga class.  However, if you absolutely MUST come in, you may to Part A as is or do the BCBD complex, going to about 90% effort. For Part B, modify as follows.

5 Rounds @90%, rest 1 min between rounds and aim to keep splits consistent.

4-5 thrusters

8-10 Russian KB Swings

Run 200M

POPULAR POSTS

Schedule
Your
Free Intro

Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!