Posts Tagged ‘thrusters’

This was Monday’s BCx Club workout with Steve. This ones great for groups, partners or even done alone. Have fun with this. Do what you can, track your time, compete against yourself!

PUSH UP Wars
Can be done with a partner or group. Starting in plank, your opponent does 10 pushups and returns to plank, then you do 10 push ups and return to plank (and continue around the circle, if done in a group), and repeat. When you get fatiqued, you can do pushups on your knees, but ONLY while doing pushups. As soon as any body part hits the ground besides your hands and feet, you are out.

The last man planking wins. Track your time!

QUADerific!
1/4 Mile Sprint
25 Thrusters
4 Rounds for Time

alARMing!
15 Double Unders (jump rope 2 revolutions/jump)
15 Bicep Curls (women 30lb/men 40lb)
15 Shoulder Presses  (women 30lb/men 40lb)
30 Partner Tire Push (OR at an angle, let yourself fall toward the wall & push yourself off the wall into standing position)

RELAY FOR MANIAX
1ST STATION: 20 Bicycle Situps (Crunch & Punches)
Deadleg drag (walking with hands, letting feet drag behind) across room to 2nd station
2ND STATION: 20 Plyo Jumps on 15″ plyo box or step
inch worm back to 1st station (starting in plank, walking feet up to hands, walk hands further out & repeat, inching your way forward)
4 Rounds
Have a question about one of the moves? Comment below & we’ll be happy to help!
Like this workout? Subscribe, Share, Like & Follow!

This is one Fast and Furious workout for sure!! Sprints make it super intense and the squat presses kill the legs, glutes and shoulders. All in all, your entire body will be toast when this is over and all you needed was a barbell or set of dumbbells. Alright, it’s time to give it all you got!! Post your times in comments below for added accountability. Train Hard!

4 Rounds for Time:
1/4 Mile Sprint
Squat press (Thrusters) 35-45lb for women 55-65lb for men

NOTE: Sprint, not jog, not walk, not limp – SPRINT!!  🙂 On the Thrusters, squat down to 15″ box/aerobics step with risers. You can use a stool, piano bench or folding chair for a guide to hold you accountable. Your rear should lightly touch (not rest) on the box (or stool) to reference depth of each squat. GET-R-DONE!!