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Thursday Thunder: Power & Play

Date: Thursday, February 20, 2025 Duration: 40 minutes Focus: Strength, agility, and metabolic conditioning 

Warm-Up (8 minutes)

  1.  Dynamic Hip Circles (30 sec/side)

  2. Arm Swing to Squat (1 min) – Swing arms overhead as you squat

  3. Bear Crawl → Crab Walk (1 min forward/backward)

  4. Lateral Lunge to Reverse Lunge Flow (30 sec/side)

Complex 1: Upper Body Power – AMRAP – 10 minutes 

  1. 1. Kettlebell Clean & Press (6/side) – Focus on explosive power

  2. Renegade Rows (8/side) – Maintain tight core

  3. Plank to Downward Dog (10 reps)Complex 2: Lower Body Blast  

3 rounds: 

  1. Alternating Reverse Lunges (12/side) – Hold KB/DB for intensity

  2. Single-Arm Kettlebell Swing (15/side) – Power from hips

  3. Bodyweight Skater Hops (20 total) – Lateral agility 

Finisher: Let the dice roll! (5 minutes) 

Roll a die (or use an app) 5 times:1/2: 10 Burpees

3/4: 15 KB Deadlifts

5/6: 20 Mountain Climbers Complete the rolled exercise immediately. Rest 15 sec between rolls. 

Cool-Down (5 minutes) 

Workout Overview

  • Strength: Clean & press + renegade rows build upper body power.

  • Agility: Skater hops + lunges improve coordination and leg endurance.

  • Fun Factor: Dice roll finisher adds unpredictability to push limits.

  • Efficiency: Shorter complexes prevent monotony while maximizing effort.

Pro Tip: For post-workout recovery, blend frozen banana + spinach + protein powder for a nutrient-packed smoothie. The potassium reduces cramping, and greens aid inflammation!

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