10.14
Thruster (* Work up to a heavy single for the day )
The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar. Remember, no re-dipping, and make sure athletes don’t let athletes bottom out into the squat.
Metcon (Time)
Teams of 2
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows)
15 Synchro Burpee Box Jump Overs (24/20)
5 rounds
20 Alternating V-Ups (each)
* Partner Hold Plank (elbows)
15 Synchro Burpee Box Jump Overs (24/20)
Targe
t time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate with steady pacing across the workout. Athletes will complete 20 Alternating V-Ups each, 1 Partner chipping away at 20 reps while partner 2 holds plank (Switch when partner finishes V-Ups). V-Ups can not be completed unless the partner is up in a plank. The Burpees should not be taken lightly in this workout, for they will dictate pacing and athletes’ heart rate, so communicate and don’t let your partner burn out.
t time: 12-14 minutes
Time cap: 18 minutes
Stimulus is moderate with steady pacing across the workout. Athletes will complete 20 Alternating V-Ups each, 1 Partner chipping away at 20 reps while partner 2 holds plank (Switch when partner finishes V-Ups). V-Ups can not be completed unless the partner is up in a plank. The Burpees should not be taken lightly in this workout, for they will dictate pacing and athletes’ heart rate, so communicate and don’t let your partner burn out.