Warm-up Drills
I. Run 400
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Thruster 5×3
Warm-up Sets/Reps x 6:00
Building to an appropriate starting weight that allows the working sets of three reps each to progress heavier each round.
Every 2:00 x 5 Rounds Total
3-3-3-3-3 x Thruster (climbing weight)
Post scores to comments.
“Whitney Passed A Note”
For time vs. 6:00 cap
9-6-3
Thrusters (95/65lbs)
Pull-ups
–Rest 1:00–
For time vs. 6:00 cap
9-6-3
Thrusters (115/85lbs)
Chest-to-Bar Pull-ups
–Rest 1:00–
For time vs. 6:00 cap
9-6-3
Thrusters (135/95lbs)
Bar Muscle-ups
Notes: Finishing before the 6 minute time cap is extra earned rest time in addition to the 1:00 allotted. Scaling options for the variations of Pull-ups and weights for Thrusters will be covered and assigned during the whiteboard brief.
Post scores for three tasks to comments.
