Quick Thrusters

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!


Warm Up:
3 rounds:
10 calorie machine
20 band pulls
10 pushups
10 single arm kettle bell lunges (each side)
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work15 minutes
Handstand Pushups/Handstand Walks/Tripod Headstands

3 Rounds
15/11 calorie bike
11 thrusters (95#/65#)
7 lateral burpees

Welded Lean:
3 Rounds
10 calorie row
10 dumbbell thrusters (35#/25#)
10 jump switch lunges
Cash Out: 40 burpees

Mobility of the Day: Yoga or ROMWOD