Author page: thorbeckes

Wednesday, March 18th

Performance is in red, Competition is in blue Strength: A) Close Grip Bench press (hands about 12″ apart) x 10, 10, 10, 10 – rest 2 minutes 4 sets of: B1) Bent Over barbell Row x10 reps Rest 60 seconds B2) Powell raise x 8 reps each arm...

Read more

Monday, March 16th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat ×6-8 reps B)  On The Minute x10 minutes – Add weight per round Odd – 10x Single Arm Dumbbell Push Press...

Read more

Friday, March 13th

Performance is in red, Competition is in blue Strength: A) Every 2 minutes, for 8 minutes (4 sets):  Deadlift – 5, 3, 2, 1 – build from 70% 1RM to tough single B) Strict chinups – 4 min AMRAP – only single repetitions from a deadhang – must...

Read more

Thursday, March 12th

3 Important Nutritional Points to Support Performance Nutrition advice and wisdom is a dime a dozen. That being said, there is no doubt that being aware and informed around what you put (and don’t put) in your body, can impact your performance in...

Read more

Wednesday, March 10th

Performance is in red, Competition is in blue Strength: Every 3 minutes, for 12 minutes (4 sets): Bench Press x 10 reps (All hard sets) WOD: Every minute, on the minute, for 21 minutes: Minute 1 -10 calorie Row Minute 2 – 10 Burpee onto...

Read more

Tuesday, March 10th

Performance is in red, Competition is in blue Strength: A) Every 3 minutes, for 9 minutes: Romanian DeadLift x 12 reps B) Every 2 minutes, for 6 minutes: KB front rack Walking Lunge steps ×10 each leg  WOD: Emom x15 minutes Min 1 – 30 sec AMRAP –...

Read more

Monday, March 9th

Performance is in red, Competition is in blue Strength: A) Every 2 minutes, for 10 minutes (5 sets): Hang Clean x 3 reps B) Every 2 minutes, for 10 minutes (5 sets): Back Squat x 10,8,6,4,2 reps WOD: 10 minute AMRAP -8 Russian Swings -8 Box Jumps...

Read more
Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531