Author page: thorbeckes

Monday, November 17th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink. Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat x 8 reps (Go heavier than the sets of 12 from last week) B) Every 2...

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Friday, November 14th

Performance is in red, Competition is in blue, Accessory Work is in Orange Strength: A) Every 2 minutes, for 8 minutes (4 sets): Deadlift x 3 reps– (build from 80% of your 1 RM. Work to a maximal set of 3)  B) On the minute, for 10 minute (5 sets...

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Thursday, November 13th

If you have trained Monday – Wednesday, take today as a rest day Performance and Competition are in red Strength: On the minute, for 9 minutes (3 sets) Minute 1:  Toes To Bar x 10-15 resp Minute 2: Weighted Plank x 30-50 seconds Minute 3...

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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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