Start out with some solid strength work today. Build up to a heavy single in the front squat, then back it off for some pause sets as 80%. Use a 3 second pause in the bottom today, but make sure to stay active throughout the hold. Our met-con is an all out sprint, this should be very short – like “Fran”. In order to “get” the stimulus you absolutely must go heavy on the thrusters. Ideally its for unbroken reps, but to the point where in each set you couldn’t do one more rep. Your legs should be screaming before your lungs do. Have fun – I tested this on Saturday with Colin, definitely a good test. Strength Take 10 Minutes to build to a heavy single front squat for the day Take 10 minutes to complete 3×3 pause front squats at 80% of today’s single. Conditioning (For Pain and...Read more

We’re starting off today with somewhat of a prescribed warm-up, the EMOM is just to get you moving and won’t be measured in any way.  We want get your heart rate up as well as prep our shoulders for over head stability in the snatch.  Once the main AMRAP is over, rest a few minutes then finish out today with some core stability work. Alternating EMOM x 8 (no measure) Even: Row / Bike (:30) Odd: Hand stand hold (:30) AMRAP in 10 minutes 4 Power Snatch (135/95) 6 Toes to Bar 8 Box Jumps (24/20) Cash Out 4 x 1:00 plank holds (rest 1:1)  Read more

Each segment of the workout starts with 50 double unders, after that is complete you have ring dips, burpees over the bar and front squats to tackle.  Each portion of the workout has a decreasing number of rounds to be done after the double unders – 3 rounds then 2 and 1 respectively.  Use time before class to practice kipping your dips or set up the ideal scale for yourself. Pre Work On your own, build up and hit a moderate front squat from the rack as well as dial in ring dip progressions. For Time 50 Double Unders 3 Rounds  5 Ring Dips 7 Burpees over bar (lateral) 5 Front Squats (115/75) 50 Double Unders 2 Rounds 5 Ring Dips 7 Burpees over bar (lateral) 5 Front Squats (115/75) 50 Double Unders 5 Ring Dips 7 Burpees over bar (lateral) 5 Front Squats (115/75)Read more

For the 20 minute AMRAP, partner up and alternate reps however you want. Each movement will have one athlete working through reps at a time. The other partner will be holding a static component listed in parenthesis. Reps can only be done while the 2nd partner is in the hold position. Finish up today with a partner buddy carry wheel barrow race -AMRAP in 4 minutes. AMRAP in 20 minutes 30 Handstand Push-ups (overhead plate hold 45/25) Power Cleans 135/95 (air squat hold) 30 Pull-ups (barbell hold) 30 Sit-ups (low plank) For Fun and for reps AMRAP in 4 minutes Buddy carry / wheel barrow raceRead more

  It seems like Mark and Kelsey definitely started a trend around here.  Is there something in the water up in New England or what?  It was a sad day at Thermal when Mark and Kelsey left, they hadn’t been around us all that long, but they made a huge impact on our community while they were here.  Moving on for career purposes, we wished them well and we stay connected with them through social media.   From all I can tell those guys are kicking ass up in Beantown, and now we have some more changes coming down the pike. (I-95 in this case) I wanted to extend warm goodbye and good luck wishes to long time Thermal members, Grant and Molly.  I’ve known for a long time that they had planned to get back up to New England when the time was right, but I guess I was...Read more