Author page: thorbeckes

Monday, December 8th

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A)Every 3 minutes, for 9 minutes (3 sets):  Back squat x 10 reps  (Increase the weight from last time) B) Every 2 minutes, for 10 minutes (5 sets): 3 Strict...

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Friday, December 5th

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps  B1) Every 3 minutes, for 12 minutes: Romanian Dead Lift x 10, 8, 6, 4 reps B2)  Accumulate x8-15...

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Thursday, December 4th

Performance and Competition are in red Strength: 15 minutes to establish a 3RM Weighted Pull Up and Dip.  Or perform 3 with the least amount of assistance.  WOD: Partner A/B work out Complete as many rounds and reps as possible in 12 minutes...

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Wednesday, December 3rd

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) On the minute, for 8 minutes (4 sets each leg) Bulgarian Split Squat  – pause 2 seconds – × 4-6 reps B) Every 2 minutes, for 8 minutes (4 sets)  Close-grip...

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Tuesday, December 2nd

Performance is in red, Competition is in blue, Accessory work is in orange WOD: 500m row @85% Rest 2:30 x4 500m row @75% Rest 2:30 x3 500m row @65% Rest 2:30 x2 *This is 4500 meters of rowing. Take a few minutes to warm up then get started. Get...

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Monday, December 1st

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 90 seconds, for 6 minutes (4 sets): Goblet squats x 10-15 reps B) Every 90 seconds, for 6 minutes (4 sets): Seated Dumbbell press x 10-12 reps C)Every 3...

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Friday, November 28th

Performance is in red, Competition is in blue, Accessory Work is in orange,  Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps  B) Every 2 minutes, for 6 minutes: Romanian deadlift – 12 reps, 10 reps, 8 reps WOD 1: For time...

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Wednesday, November 26th

Box Brief: Thanksgiving 7am and 9am class. No afternoon classes Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) On the minute, for 8 minutes (4 sets each leg): Bulgarian Split Squat x 4-6 reps – load with...

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