Tuesday September 17th


Tuesday September 17th

Warm Up:
3 Rounds
10 squat therapy squats with a 2 second hold at the the bottom.
2 Wall Walks
20 Double Unders or Singles
10 Double KB push press
25 foot walk with kb overhead.

Death By Dumbbell Thruster
1st Minute-1 DB Thrusters
2nd Minute-2 DB Thrusters
3rd Minute- 3 DB Thrusters
4-5-6-7-Etc….Until failure
RX-50/35 INT-35/25 BEG-25/20

Think of this like an EMOM you get ONE MINUTE to complete the reps. You go until you NO LONGER can complete the reps within that minute. Example: if you get to the 15th Minute set and only get 14 reps before the minute is up you stop the workout.

When you miss hop on a bike or rower and wait for the Thunder Bros Finisher!

Plate Curls and Gun Walk!

  • Stand tall with feet hip-width apart.
    • Grip the plate like a steering wheel with the hands at opposite sides.


  • Curl the plate towards the face and then lower back to straight arms. Complete 20 reps holding the plate at 90 degrees (“half” curl) on the last rep.
  • Walk 25 ft forward with the plate in an isometric hold.
  • Continue to cycle through 20 curls and 25 ft walk for 2 minutes.
  • Rest 1 minute and repeat for a total of 3 rounds.