Author page: thorbeckes

Friday, February 15th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 3 minutes, for 12 minutes (4 sets): Front Squat x 15 reps B) Every 2 minutes, for 8 minutes (4 sets): Push Press x 6 reps  WOD: 4 Rounds for time -95/65...

Read more

Thursday, February 12th

Performance and Competition are in red Strength: Every 2 minutes, for 12 minutes: – 2 minutes rope climb technique – 2 mintes Handstand holds (free standing?) -2 minutes Muscle up transitions WOD: Against a running clock: As many reps...

Read more

Wednesday, February 11th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A1) Romanian Dead Lift x 12, 10, 8, 6, 4 reps  rest 1 min A2) Bench Press x 12, 10, 8, 6, 4 reps  rest 1 min WOD: 3 rounds for time: 21 Overhead Walking Lunges...

Read more

Tuesday, February 10th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: Every 3 minutes, for 15 minutes (5 sets):  Segmented snatch deadlift x 4 reps (Pause 2 seconds at mid shin, kneecap, and mid thigh ) WOD: 3 Rounds for times: -21...

Read more

Thursday, February 5th

Brittany Lee 158# Snatch Performance and Competition are in red Strength: Make up a lift from this week that you missed. Or.. 3 sets of: -Muscle up (progression) x 6 reps (Low rings, banded transitions, muscle downs ect.) Rest 90 seconds -Toe To...

Read more

Wednesday, February 4th

Quality Sleep Perhaps the single greatest culprit of fatigue is lack of quality sleep. Normal energy rhythm should rise and fall throughout the day – analogous to the cycles of the sun. Departure from this pattern, be it mid-morning or afternoon...

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