On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
* We’ll start this 2-part day by priming the thruster with our barbell complex
* The front squat and the push press make up the components of a thruster
* Build in weight over the 6 sets to something heavy for the day
* Sets are designed to be completed as 6 unbroken reps
* The bar will be taken out of the rack instead of from the floor
* Record the weight used for each unbroken set of 6 reps
OPEN (Rx+)
12 Minute Alternating EMOM
Odd Minutes – 20/16 Calorie Row
Even Minutes – 8 Thrusters (115/80)
PERFORMANCE (Rx)
12 Minute Alternating EMOM
Odd Minutes – 16/12 Calorie Row
Even Minutes – 8 Thrusters (95/65)
FITNESS
12 Minute Alternating EMOM
Odd Minutes – 16/12 Calorie Row
Even Minutes – 8 Thrusters (75/55)
Post Reps Per Round
(Ex. Top score for Performance for a female for 1 round would be 12 + 8 = 20. Top score for entire workout would be 120 reps.)
* “Blitzen” is a repeat couplet workout From 12-20-19
*The barbell is the main focus of today’s two part workout.
*From the racks, athletes will build in weight over the 6 sets to something heavy for the day
*The barbell in “Blitzen” starts from the floor, not the racks.
## Machine Conditioning
3 Sets:
8 Minutes On
4 Minutes Off
*Your Choice of Bike, Row, Ski, or Run*
## HOME GYM
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry
20 Double Dumbbell Thrusters
# GENERAL WARM-UP #
## Run Warmup
2 Minute Easy Run
## 30 Seconds Each
Slow Air Squats
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Single Leg Glute Bridges (Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
Lateral Squats [Video](https://youtu.be/yWp4S8VOF0Q)
Slow Air Squats
## Dumbbell Warm-Up ##
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Presses
# MOBILITY #
## Ankle Stretch: 1 Minute each side
# PRACTICE ROUND #
50 Meter Farmers Carry
5 Double Dumbbell Thrusters