Author page: thorbeckes

WOD

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A) Every 90 seconds, for 15 minutes (10 sets) Hang Power Clean and Jerk x 3 reps WOD: Partner WOD, For time 100 Dips 150 WB Partner A/B workout. Break up the reps any...

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Tuesday, September 22nd

Fitness and performance are in blue Strength:A) Five sets of: Narrow-Grip Overhead Squat x 3 reps (3 second pause in the bottom) (Let’s see how these feel after a few weeks away from them…and if these have been helpful, don’t be afraid to add...

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Monday, September 22nd

**Deload/Transition Week ** Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional conditioning is in purple. Strength: A) Every two minutes, for 12 minutes (five  sets) Overhead Squat x 3 reps B) Every two minutes, for 10...

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Friday, September 19th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: Three sets of: Bench Press x 6-8 reps  Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps  Rest 60 seconds WOD: For time: 50/30 Push-Ups 400 Meter Run 30 Heavy...

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Wednesday, September 17th

Fitness Work Is In Red, Performance Work Is In Blue, Extra Credit Is In Orange Strength: Four sets of -8-10 Front-Racked Alternating Reverse Lunges each leg Rest 60 seconds -5 Seated Dumbell Strict Shoulder Press Rest 60 seconds WOD: Four rounds...

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