Author page: thorbeckes

Wednesday, November 12th

Performance is in red, Competition is in blue, Accessory work is in Orange. Strength: A)  On the minute, for 10 minutes (5 sets each): Bulgarian Split Squat  × 6-10 reps each leg. (Attempt to add more repetitions this week.) WOD: On the minute...

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Tuesday, November 11th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 2 minutes, for 10 minutes (5 sets): Scap pull-up x 3-5 reps ( hold contraction for 3 seconds) B) Every 2 minutes, for 10 minutes (5 sets): Pullups...

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Monday, November 9th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 3 minutes for 9 minutes (3 sets):                                                        

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Thursday, November 7th

Performance is in red, Competition is in blue, Accessory work is in orange. Strength: Every 3 minutes, for 9 minutes                                                                      

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Thursday, November 6th

Performance and Competition are in red Strength: On the minute, for 9 minutes (3 sets):                                                                                

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Wednesday, November 5th

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 2 minutes, for 10 minutes (5 sets):                                                                

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Tuesday, November 4th

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) On the minute, for 5 minutes:  Box jump, step down x 7 reps B)  Every 3 minutes for 15 minutes (5 sets):                                    

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Monday, November 2nd

Starting today we will be changing the way we program. “Fitness” is now “Performance” and “Performance is now “Competition”. Performance most resonates with the idea of balance and a focus on the basics...

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