Author page: thorbeckes

Wednesday, June 28th

Performance is in red, Competition is in blue, Links are in green A) Every 45 seconds, for 9 minutes (4 sets each): Station 1: 5 Strict Ring Pull Ups Station 2: 10 Deadlifts 165/115 Station 3: 15 Weighted Situps   B) On the minute, for 12 minutes...

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Tuesday, June 27th

The Banded March -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) Four sets of: Hang Power Clean x 5 reps  Rest 60 seconds 10-15 Wallballs Rest 60 seconds 100-Meter Single Arm Farmers Carry + Waiter’s Carry...

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Monday, June 26th

If the workouts last week seemed to be generally long and slow, thats because they were. They were focused on volume (overall work load) and accumulation of repetitions. So this week will be the opposite. With the focus being on intensity the...

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Saturday, June 24th

Performance is in red, Competition is in blue, Links are in green A) Four sets of: Dumbbell Bench Press x 8-10 reps  Rest 45 seconds Inverted Rows x 10-12 reps  Rest 45 seconds Side Plank Kettlebell hold x 45 seconds each side Rest 45 seconds B)...

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Friday, June 23rd

Proper Hydration for Summer Training-Active   Performance is in red, Competition is in blue, Links are in green A) 6 sets  35 second Row (rest 25 seconds) 35 second Bent hollow body hold (rest 25 seconds) 35 second Ski (rest 25 seconds) 35...

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Thursday, June 22nd

Performance is in red, Competition is in blue, Links are in green A) Four sets of: Dumbbell Push Press x 10-12 reps  Rest 45 seconds Single Arm Kettlebell Row x 6-8 each arm Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B) 25...

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Wednesday, June 21st

The Evolution of a Games Athlete with Wes Piatt -Barbell Shrugged Performance is in red, Competition is in blue, Links are in green A) 1 set of: 3 Minute Row 3 Minute Bike  3 Minute Ski 3 Minute Jog A) ‘Blake’ 4 rounds 100-ft Overhead...

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Tuesday, June 20th

  Performance is in red, Competition is in blue, Links are in green A) On the minute, for 10 minutes: Even: Sumo Deadlift x 3 reps Odd: Hanging Knee Raise x 25 seconds accumulated B) In teams of two, alternate whole rounds to complete 5...

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