About Lisa Thruston

This author has not yet written his bio.
Meanwhile let's just say that we are proud Lisa Thruston contributed with 101 entries.

Entries by Lisa Thruston

CPM Week of Workouts March 18 – March 22

CPM Week of Workouts March 18 – March 22

Monday: Hang Cleans, Rowing, Power Cleans
Tuesday: Deadlift, HSPU, Box Jumps, Running
Wednesday: PT Grinder, Pull-ups, Push-ups, Squats, Running/Doubles
Thursday: Front Squats, Thrusters, Burpees
Friday: Running, Wall balls, KB swing, Wtd step-ups, Toes2Bar, Devils Press

The O-Board Says…

A. Hang Clean
2-2-2-2-2

B. Every 3 min for 5 rounds:
400/300m row
7 Power Cleans

[…] Read more

CPM Week of Workouts March 4 – March 8

CPM Week of Workouts March 4 – March 8

Monday: Burpee Pull-ups, KB Clean and Jerks, HSPU, Doubles…followed by DB Snatch, KB cleans, T2B, Wallballs
Tuesday: Core work, Row, Run, Farmer Carry, Lunges, Bear Crawl
Wednesday: Power Clean, Pull-ups, Thrusters, and Cal row
Thursday: Front Squat, Run, Slam balls, Wall Walks
Friday: Run, KB Swings, Farmer Carry, Waiter Walk, Box Jumps, Lunges, Burpees, Run/Row

The O-Board Says…

2rds
25 Burpee Pullup
8 KB Clean and Jerks
15 HSPU or 1 min HS Hold
75 Double Under’s

Rest 3 minutes

2rds
28 Alt. DB Snatch
12 KB Squat cleans
20 Toe to Bar
30 Wallball

[…] Read more

CPM Week of Workouts Feb 25 – March 1

CPM Week of Workouts Feb 25 – March 1

Monday: Power Clean, Doubles, Hang Clean, Push Press, Burpees
Tuesday: Run, Row, Pull-ups, Push-ups, Squats, Box Jumps, Sit-ups, Ball Slams
Wednesday: Core work! Rope Climb, HSPU, KB Swings, Run
Thursday: Front Squat, Doubles, Devil’s Press
Friday: Box Jumps, KB Swings, Burpees, DB Cleans, Ground 2 OH, Row

The O-Board Says…

Part A:
Power Clean
5-3-3-1-1

Part B:
2 Rounds
50 Doubles
25 Hang Clean
50 Doubles
25 Push Press
50 Doubles
25 Burpees

[…] Read more

CPM Week of Workouts Feb 18 – Feb 22

CPM Week of Workouts Feb 18 – Feb 22

Monday: Dips, Pistols, Ring Push-ups’s, KB swings, Run
Tuesday: Deadlift, DB Thrusters, Doubles
Wednesday: Snatch, Cal Row, Evil Wheels
Thursday: Pull-ups, Push-ups, Squats, Running
Friday: Row, Wall Balls, Burpees, Sit-ups

The O-Board Says…

Part A: EMOTM 10
Odd: 7 Dips
Even: 5 Pistols/7 Split Squat each leg
*stretch during rest

Part B:
5 Rounds
10 Ring PU’s
20 KB Swings
400m Run

[…] Read more

CPM Week of Workouts Feb 4 – Feb 8

CPM Week of Workouts Feb 4 – Feb 8

Do it now. Sometimes later becomes never.

Monday: Doubles, DB Snatch, DB Russian Twist, Rope Climbs, Sit-ups, Burpees
Tuesday: Squat Clean, Run, Squats, Push ups
Wednesday: RUNNING!
Thursday: Split Jerk, Row, Doubles, Clean & Jerk
Friday: DB Split Squats, DB Press, DB sit ups, Row, KB swing, Box Jump

The O-Board Says…

Part A:
EMOTM 12
Min 1: 50 Doubles
Min 2: 16 DB Snatch
Min 3: 16 DB Russian Twist

Part B:
EMOTM 20
Odd: 1 RC (8 pull-ups) + MAX Sit Ups
Even: 2-4-6-8-10-12-14-16-18-20 Burpees

[…] Read more

CPM Week of Workouts Jan 28 – Feb 1

CPM Week of Workouts Jan 28 – Feb 1

New week and another chance to get FIT!

Monday: Wall balls, Med ball cleans, doubles
Tuesday: Deadlift, KB Swings, Pull-ups, HSPU, Deadlifts
Wednesday: Bench Press, Farmer Carry, Clusters
Thursday: Singles, Squat Jumps, Goblet Squat, Rowing
Friday: Strict Press, Deadlift, Hang Clean, Push Press, Burpees, Thrusters, Box Jumps

The O-Board Says…

5 Rounds (each 4-minutes) :

15 Wall Balls
30 Medicine Ball Cleans
Max Doubles

Rest 2-minutes between rounds

[…] Read more

CPM Week of Workouts Jan 21 – Jan 25

CPM Week of Workouts Jan 21 – Jan 25

Do something today that your future self will thank you for…

Monday: Run, pull-ups, push-ups, squats, doubles
Tuesday: Sumo Dead lift, jump squats, kb swings, box jumps, wall balls, mb sit-ups
Wednesday: Deck of Cards…don’t miss this one!
Thursday: Power Snatch, burpees, G2OH, lunges
Friday: Wall balls, SDLHP, box jumps, push press, cal row

The O-Board Says…

For Time:
400m Run
—————————–
10-Rounds
5 Pull-ups
10 Push-up
15 Air Squats
30 Doubles
—————————–
400m Run

[…] Read more

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