About Lisa Thruston

This author has not yet written his bio.
Meanwhile let's just say that we are proud Lisa Thruston contributed with 70 entries.

Entries by Lisa Thruston

CPM Week of Workouts Jan 14 – Jan 18

CPM Week of Workouts Jan 14 – Jan 18

Attitude is a little thing that makes a big difference between success and failure.

Monday: Back Squat, Cleans, T2B, Box Jumps
Tuesday: DB Thruster–C&J–Snatches, plus a bunch of fun stuff
Wednesday: TGU, followed by sit-ups, burpees, goblet squats
Thursday: Heavy Cleans and rowing
Friday: Partner Fun: Front Squat, KB SDLHP, Push Jerks, Ring Rows, Snatch

The O-Board Says…

A: Back Squat
3-3-3-3-3

B. 5-Rounds (2-mins each)
5 Cleans
15 Toes to Bar
Max Box Jumps

[…] Read more

CPM Week of Workouts Jan 7 – Jan 11

CPM Week of Workouts Jan 7 – Jan 11

The secret of getting ahead is getting started.

Monday: Tabata – Burpees, sit-ups, back squats, dips, ring rows
Tuesday: Split Jerk, then doubles, T2B, Push Jerk
Wednesday: Pull-ups, Russian Twists, Wall balls, Row/Run
Thursday: Front Squat, KB Swings, Box Jumps
Friday: Burpees, Run, Medball Clean, Seated Press, MB Sit-up

The O-Board Says…

Tabata Fun
Burpees w/lateral hop
Medball Sit-ups
Back Squats
Dips
Ring Rows
*1-minute rest between stations

[…] Read more

CPM Week of Workouts Dec 31 – Jan 4

CPM Week of Workouts Dec 31 – Jan 4

365 new days, 365 new chances.

Monday: Run, Squats, Sit-ups, Lunges, Push-ups
Tuesday: New Year’s Day!
Wednesday: Bulgarian Split Squat, Bench Press then Run, Wall Balls, Burpee Pull-ups
Thursday: Strict Press and Farmer Carry, then Run, KB Swings and Russian Twists
Friday: Hang Squat Cleans, Box Jumps, HR Push-ups

The O-Board Says…

For Time:
1 mile Run
100 Air Squats
80 Situps
60 Jumping Lunges
40 Pushups
1 mile Run

[…] Read more

CPM Week of Workouts Dec 24 – Dec 28

CPM Week of Workouts Dec 24 – Dec 28

Merry Everything and a Happy Always!🎄

Monday: 12 days of Christmas, come check out this very special workout Monday 8:30a at the Western Mall!
Tuesday: CLOSED, Enjoy the holiday and we will see you Wednesday!
Wednesday: Running, Deadlift, Hang Cleans, and Push Press
Thursday: OH Squat, Wtd Step-Up and running
Friday: Bench Press, Run, KB Snatch, KB Swing, Deadlift Hold, Rowing

The O-Board Says…

12 Days of XMAS (Ba-Locka special)
1 KB SDLHP
2 DB Thursters
3 DB Push Press
4 DB Power Cleans
5 KB Swings
6 DB Power Snatch
7 Pullups (2 MUs)
8 Leg Levers
9 Box Jumps
10 OH Walking Lunges (Plate)
11 Double Unders
12 Man Makers

[…] Read more

CPM Week of Workouts Dec 17 – Dec 21

Stay positive, work hard, and make it happen!

Monday: Back Squat, Plank/HS hold, row
Tuesday: Push-ups & KB Windmills, Cal row, DB Thrusters, Power Cleans
Wednesday: KB swings then Farmer Carry, Lunges, Wall Balls, T2B
Thursday: Pull-ups, Box jumps, push-ups
Friday: Core work, Goblet squats, Evil wheels, KB SDLHP, Burpees, Cal row

The O-Board Says…

Part A. Back Squat
5-5-5-5-5

Part B. AMRAP 15min
5 Back Squat
45 sec plank/HS hold
250m Row

[…] Read more

CPM Week of Workouts Dec 10 – Dec 14

CPM Week of Workouts Dec 10 – Dec 14

If it doesn’t challenge you, it won’t change you.

Monday: Front Squats, Burpees, Run/Row
Tuesday: T2B, Run, DB Push Press, Ring Row, DB Split Squat, DB Push-up
Wednesday: Power Cleans, Run/Row, HS hold, Dips, KB swings, G2O
Thursday: Row, Slam Balls, HSPU, Doubles
Friday: Deadlift, DB Clean, Box Jumps

The O-Board Says…

A. Front Squat
Every 90 sec
5-5-3-3-1-1

B. AMRAP 18 min
3 Front Squats
12 Burpee over Bar
300m Run/Row

[…] Read more

CPM Week of Workouts Dec 3 – Dec 7

CPM Week of Workouts Dec 3 – Dec 7

Make it a December to remember….

Monday: Plank, Double Unders, Rowing
Tuesday: Thrusters, Running, HR Push-Ups, KB SDLHP, Wall Balls, Russian Twists
Wednesday: Plank, Ring Dips, Bar Hang and Wtd Step-Ups, Burpees, DB? and Row for Cals
Thursday: Snatch, Box Jump, Run/Row
Friday: Row, RC, Push-ups, KB swings, air squats

The O-Board Says…

Part A. EMOTM 8min
Odd: 45 sec Plank Hold
Even: 25 Double Unders

Part B. 23.5min for Meters (partners use 1 rower)
P1 row 500m
P2 rest

[…] Read more

CPM Week of Workouts Nov 26 – Nov 30

CPM Week of Workouts Nov 26 – Nov 30

You are what you do, not what you say you’ll do…

Monday: Deadlifts, Toes2Bar, Rowing

Tuesday: Running, KB Swings, Wallballs, Box Jumps, Sit-ups, Push-ups.

Wednesday: KB Suitcase carry, KB Thruster, KB Snatch

Thursday: Knee2Elbow, Plate Ground2OH, Lateral Hop, Farmer Carry, Doubles.

Friday: Clean & Jerks, Cindy, Running.

 

The O-Board Says…

Part A. 2RM deadlift

B. Every 90 seconds for 15 minutes:
odd rounds – 2 deadlifts + 10 Toe to bar
even rounds – 200m Row

[…] Read more

CPM Week of Workouts Nov 19 – Nov 23

CPM Week of Workouts Nov 19 – Nov 23

We are thankful & grateful today and everyday for our
CPM community!

 

Monday: Partner Day! Rowing and Active Recovery

Tuesday: Pull-Ups, Back Squats, and Lateral Hops

Wednesday: Get ready for some KB Swings, OH Walking Lunges and Box Jumps

Thursday: Turkey Day!🦃 Start your holiday with some Clean and Jerks

Friday: Black Friday tradition of Row’d Kill

The O-Board Says…

10 rounds for Time:
P1 = Row 750 meters
P2 = Rest/*Active Recovery*

[…] Read more

CPM Week of Workouts Sept 10 – Sept 14

CPM Week of Workouts Sept 10 – Sept 14

Ready for some squats!

Monday: Single Leg RDL and Cal Row, BB Power Cleans and Doubles
Tuesday: OH Squats followed by Lunges, HSPU and more OH Squats
Wednesday: Dips and Doubles then Run and Pull-Ups
Thursday: Split Squat and Part B has Box Jumps, KB Swings, Jump Squats, Sit-Ups, Wall Balls and Running
Friday: Power Cleans. Part B is a Run, Power Cleans, Push-Ups and Squats.

The O-Board Says…

Part A
Every 90-seconds for 5-sets
10 Single Leg RDL (KB/DB)

Part B: For Time Complete:
24-16-8
Cal Row
DB Power Cleans
*70 Doubles after each round

[…] Read more

CPM Week of Workouts Sept 3 – Sept 7

CPM Week of Workouts Sept 3 – Sept 7

New Month…and some amazing workouts!

Monday: Labor Day!
Tuesday: Tempo Pull-Ups. Part B – Cal Row, Wall Balls and Dips
Wednesday: DB Snatch, Box Jumps and T2B
Thursday: Deadlifts. Part B – Hang Cleans, Push-Ups, Doubles.
Friday: Renegade Row and Bench Press. Part B – Front Squats and Ring Rows then Back Squat and Burpee Bar Hops.

The O-Board Says…

Labor Day!
Join us Monday at 8:30 and 9:30 at the Western Mall for a very special workout!

[…] Read more

CPM Week of Workouts Aug 27 – Aug 31

CPM Week of Workouts Aug 27 – Aug 31

Who’s ready to end August FIT!

Monday: Deadlift, Hang Clean and Push Jerk. Part B – Deadlift, Slamballs and burpee box jumps.

Tuesday: Running, DB Thrusters and Pull-ups.

Wednesday: Pistol Progressions. Part B – T2B, DB split squat, russian twists and farmer carry.

Thursday: OH Squat. Part B – Double Unders, Snatch and Run.

Friday: Run, Goblet Squat, Sit-ups, KB Swings and Run.

The O-Board Says…

Part A
EMOTM 14min
1 Deadlift
1 Hang Clean
1 Push Jerk

Part B. AMRAP 12min
5 Deadlift
18 Slamball
17 Burpee Box Jumps

[…] Read more

CPM Week of Workouts Aug 13 – Aug 17

CPM Week of Workouts Aug 13 – Aug 17

Monday: “Cardio Carl” – Running, Rowing and Double Unders

Tuesday: Part A: OH Squats. Part B: 12-min AMRAP of wall balls, toe to bar, KB snatch and sprints

Wednesday: Part A: Rack Jerk. Part B:18-min AMRAP of running, wall walks and KB Swings

Thursday: Part A: Quick 8-min AMRAP warm-up followed by squat cleans…ALOT of them!

Friday: Double or Nothing: 2-rounds of rowing, split squats, burpees, doubles, push press and push-ups!

[…] Read more