DON’T FORGET NEXT WEEK IS BRING A FRIEND WEEK!!!

8am Endurance:
Lets get those mile times! One of the best way to do that? Run 400’s
10×400 with 2 minutes break in between.

Endurance Option 2
Partner Endurance
60,50,40,30,20,10
Bike Cals
Burpees
Split work however you want between partners

9am Mobility

10am Workout:
GOING SOLO
2 ROUNDS
6 Min AMRAP
30 Double Unders/Singles
10 DB Power Snatch 50/35
5 Chest to Bar Pull Ups
* REST 3 Mins Between

WOD 2 DEATH RACE

• 5 Rounds for Time
• 15/10 calorie Assault Bike
• 10 Burpees

PARTNER OPTION
2 Rounds
6 Min AMRAP
50 Doubles/Singles
20 DB Power Snatch
8 Chest To Bar Pull Ups
*Rest 3 Mins Between Rounds

WOD 2-
8 rounds of Death Race splitting work however you want.

Warm up:
500m Row
10 KB Swings
7 KB Shrugs
5 Single Arm KB Press Each Arm

Strength:
Strict Press
5×5
Work from 50% to 70%

Workout:
4 Rounds
100m Dumbbell Farmers Carry 50/35
14 Strict Handstand Push-ups
7 Deadlifts 185/125

Scaled Option
4 Rounds
50m Dumbbell Farmers Carry 35/20
14 Db presses
7 Deadlifts 135/95
This workout should take those doing RX around 10 Minutes, for those adding in progressions or scales to the workout aim for staying under 15 minutes

Thunder Bro Finisher, Tabata DB Press

• 2 DB (12- 53lbs)

SET UP

• Clean the DB to the shoulder. Use a neutral grip (palms facing each other).
  • Keep the feet at hip width and legs locked.

EXECUTION

• In 20 seconds, complete as many presses as possible.
  • For each rep, press the DB directly overhead locking the arms and bring the weights back to the shoulders.
  • At 20 seconds, rest for 10-seconds with the DB at the shoulders.
  • Repeat for a total of 8 intervals.

CONSIDERATIONS

• Make sure to squeeze your belly to prevent the back from overarching as you fatigue.

PRO TIP

• Track your total reps! Try this again in three weeks and see if you can get more total reps.

Warm Up:
20/16 Cal Bike
20 Legs Swings Each Leg
20 Duck Walk Steps
20 Empty Bar Strict Press
20 Empty Bar Front Squats

Go over dumbbell thrusters, choose a weight you won’t you have to break the 21 up reps up more than 2 or 3 times.

Workout:
21 DB Thrusters 50/35 INT-35/25
400m Run
18 DB Thrusters
400m Run
15 DB Thursters
400m Run

Beginner Option-
15 DB Thruster 30/20
200m Run
12 DB Thruster
200m Run
9 DB Thruster
200m Run


THUNDERBRO FINISHER!

Tabata front squat or airsquats

SET UP FOR FRONT SQUATS (GO LIGHT)

• Rack the barbell at approximately chest height when standing.
  • Load the barbell to 75 or 95lbs (or you can also perform this finisher with an empty barbell).
  • Using a grip outside the shoulders, unrack the bar for a front squat securing it on the shoulders by raising the elbows.
  • Step away from the rack.

EXECUTION

• Keeping the feet flat on the ground, sit your hips down and back until the hips are below the knees. Then stand back up to complete the rep.
  • Be sure to drive the elbows up during the movement so bar remains resting on the shoulders.
  • Complete as many reps as possible in 20 seconds.
  • At 20 seconds, rack the bar for 10 seconds of rest.
  • Repeat this for 8 total intervals.

CONSIDERATIONS

• We put the cheese out for the mouse to get; choose your weight wisely.

PRO TIP

• If you want to work on front rack mobility, hold the rack position for the rest. This will be brutally effective.

Warm Up:
12 Min EMOM
All Are 30 Secs On 30 Secs Off
Single Leg Lifts
Up Down Planks
Knee Raises
See The Light Sit Ups

Workout:
3 rounds
35 Sit Ups
50 Ft HS Walk INT-3 Wall Walks BEG-50 Ft Bear Crawl
15 KB Swings 53/35 INT-35/25 BEG-25/20


THUNDERBROS FINISHER.
100 Banded tricep extensions (band attached to rig)
100 Banded Hammer Curl (standing on band)

Warm Up:
2 Rounds
250m Row
6 Knee Raises
7 Air Squats
6 Empty Bar Good Mornings

Yes this workout is all back squats. When truly done rx this will be a challenge.

Workout:
For Time
2-3-5-10-2-3-5-10
Back Squat
RX-75% INT+55% BEG-40%
**Use the same weight for each set.**
Rest as needed between sets. Avoid having to change weight mid-workout.

THUNDERBROS FINISHER
EQUIPMENT

• Barbell and weights (maybe)

SET UP

• Press the barbell overhead and then bring to the back rack position (*not pictured).

EXECUTION

• Take a step forward bringing the back knee to the ground (gently) while keeping the front shin vertical. Stand tall bringing the back leg to meet the front. Begin the next lunge step with the opposite leg.
  • Continue alternating legs accumulating 200 total steps.

CONSIDERATIONS

• Be sure to complete this finisher with an empty barbell before you consider adding load.