Friday Workout: Thruster, 30-20-10

REMINDER: There is no regular 545PM class today (Friday) – we are having our Ladies Night – WOD and Wine!  See the workout below. If you are coming to the Ladies Night WOD or bringing a guest, make sure to sign in or register for the class on Front Desk Here: Ladies Night WOD
Also, registration for UPLIFT is open!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE or click on the picture above for information on how to register.  Members must email for the coupon code!


Thruster, 3-3-3-3-3

Start at moderate weight and build as you are able – take bar from the floor


Level 1

21-15-9 Reps of Each for Time:

  • Russian Kettlebell Swing AHAP
  • Burpee Box Step Up
  • Row (Calories)

Level 2

30-20-10 Reps of Each for Time:

  • Kettlebell Swing (70/53)
  • Burpee Box Jump Over (24/20)
  • Row (Calories)


AMRAP 25 (Teams of 2-3):
  • 300m parking lot sandbag run as a team (trade off sandbag every 100m)
  • 60 abmat sit ups
  • 60 kb swings
  • 60 air squats
  • 60 burpees

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

5 thoughts on “Friday Workout: Thruster, 30-20-10

    1. 205 thruster

  1. Martha Redinger April 29, 2017 — 7:31 am

    15:03 w/45#

  2. OHS: 100KG
    Power Clean: 10×1@55KG

    1. Accidentally did box jump overs instead of burpee box jump overs.

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