Author page: thorbeckes

Monday, May 4

New schedule effective Monday, May 11th. New classes Monday and Wednesday at 6am! Thursday at 6pm will be Active Recovery ONLY, Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Bulgarian Split Squats x...

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Friday, May 1st

A) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45-60 seconds Ring Row x 6-8 reps @ 2111 Rest 45-60 seconds Weighted Ab Mat sit-ups x 12-20 reps Rest 45-60 seconds B) “Jackie” For Time 1000m row 50 Thrusters 45/33 30 Pullups  A)...

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Thursday, April 30th

A) Three rounds of: Weighted Step Ups x 10 reps each leg Rest 60 seconds Seated Dumbbell Press x 10 reps @ 2011 Rest 60 seconds Pushups x 10-12 reps Rest 60 seconds B) Every minute, on the minute, for 15 minutes: Minute 1: 12 Kettlebell Swings +...

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Wednesday, April 29th

Performance is in red, Competition is in blue, Accessory Work is in orange 3 sets of A1) Split Squat x 10 reps each leg @3010 Rest 60 seconds A2) Close Grip Bench Press x 10 reps @2111 Rest 60 seconds A3) Powell Raise x 10 reps @3010 Rest 60...

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Tuesday, April 28th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Kettlebell Swings x 20 reps Rest 45 seconds Dip x 6-8 reps @ 2111 Rest 45 seconds Abmat situps x 12-15 reps Rest 45 seconds B) Three rounds for time of: 3...

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Monday, April 27th

  Stephen Angove, Masters Qualifier Event 4 Performance is in red, Competition is in blue, Accessory Work is in orange Workout Of The Day 4 sets of: A1) Single Leg Romanian Deadlift x8 reps each leg @3111 Rest 60 seconds A2) Standing Press...

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Friday, April 24th

A) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45-60 seconds Pull-Ups x 6-8 reps @ 2110 Rest 45-60 seconds Ab Mat sit-ups x 12-20 reps Rest 45-60 seconds B) Three rounds for time of: 10 Front Squats 10 Ring Rows 400 Meter Run A) Take 12...

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Thursday, April 23th

Performance is in red, Competition is in blue A) 3 sets of: Press x 5 reps Rest 45 seconds Box step ups x 6-8 each leg Rest 45 seconds Single Arm Kettle Bell Row x 8-10 reps B) For time: 40 Calorie Row 40 Shoulder to Overhead (95/65 lb) 40 Box...

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2020 Borst Ave., Unit 2 Centralia, WA 98531