Quality Thruster Fitness Workout #221

Day 29/56

CONDITIONING:
Tabata, 4 Minutes
Dueling Ropes



Then;
2 Rounds:
Max Reps UB Push-Ups
Rest 60s

INTENSITY:
3 Rounds for Quality of:
10 Thrusters (95/65)
10 Barbell Roll-Outs
10 Knees to Elbows

RESET:
5 Rounds of:
2 Turkish Get-Ups (Left)
10 Sandbag Cleans
2 Turkish Get-Ups (Right)

Double Under Fitness Workout #129

Day 9/112

INTENSITY:
5 Rounds for time of:
15 Double Unders
12 Knees to Elbows
9 Push-Press (95/65)

RESET:
2 Rounds of:
2 Skin the Cat
4 Strict Pull-Ups
6 Goblet Squats
20 Pass Throughs

Tabata Fitness Workout #31

Phase 2 - Day 42/112

INTENSITY:
Tabatas!!
Pull-Up
Box Jump
Knees to Elbows
Walking Lunge


For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.


RESET:
3 Rounds of:
10 Sit-Up to Pikes
Hold Pike Stretch for 2 minutes

19 DEC 2012 - Dumbbell Push-Jerk, K2E, SDHP

INTENSITY:
For Time:
21-15-9-6-3 Reps of
Dumbbell Push-Jerk (40/20)
Knees to Elbows
SDHP (1.5p/1p)

RESET:
100' Bear Crawl
Then 2 Rounds of:
60s Downward Dog Pose
20 Hollow Rocks
60s Cobra Pose

17 OCT 2012 - Squat Clean Thrusters and K2E

INTENSITY:
5 Rounds for Time of:
7 Squat Clean Thrusters (135/95)
9 Knees to Elbows

RESET:
20 Suspended Mountain Climbers
20 Landmines Press (45/25)
20 Samson Lunges

17 SEP 2012 - K2E, KBS, DU and Row

INTENSITY:
For Time:
50 Knees to Elbow
100 KB Swings (1p / .5p)
150 Double Unders
300m Row

RESET:
For Quality:
10 Minute Squat Test