Author page: thorbeckes

Thursday, October 8th

If you have trained Monday- Wednesday, take today as a rest day. Fitness and Performance are in red, extra credit is in orange Strength: Every 3 minutes for 9 minutes Bench Press x 5 reps 5 reps at 60% 5 reps at 70% Max Reps at 80% WOD: For Time...

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Wednesday, October 8th

Fitness is in red, Performance is in blue, Extra Credit is in orange Three sets of: Strength: A) Every 90 seconds, for 4 1/2 minutes                                                            

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Tuesday, October 7th

To visit the Northwest Sports Hub click HERE Fitness is in red, Performance is in blue. Strength: A. Every 2 min for 20 min (10 sets) of: High hang power clean + hang power clean B. Every 3 min for 15 min (5 sets) Russian Step-Ups with Dumbbells...

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Monday, October 7th

Fitness is in red, Performance is in blue, extra credit is in orange, optional conditioning is in pink. Strength: A) Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Overhead Squat x 1 rep Interval 2...

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Friday, October 3rd

Fitness and Performance is in blue, Extra Credit is in orange   Strength: A) Every 90 seconds, for 15 minutes (10 sets):                                                            Snatch x 1 rep *Build by

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Thursday, October 2nd

Fitness and Performance are in red Strength: Every two minutes, for 14 minutes (7 sets) Weighted PullUp X 1 to a 1RM WOD: “Elizabeth”   (15 minute time cap)  21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip

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Wednesday, October 1st

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A)Every 90 seconds, for 4 1/2 minutes (Three sets) of:                                                   Strict Press x 3 reps Immediately

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Tuesday, September 30th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Demo links are underlined Strength:Strength: A) Every 2 minutes, for 20 minutes (10 sets) of: Medicine Ball Power Clean + Two Med ball Hang Cleans B) Same as Performance WOD...

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