Author page: thorbeckes

Monday, March 27th

  You all have just completed five weeks of physically and mentally challenging training and competing. This week will be a chance to restore, so while training will be posted, we strongly encourage you to keep your intensity low to...

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Friday, March 24th

Performance A) Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 5 Burpees + 15 Dumbbell Thrusters Station 2 –  Strict Chin Ups x 12 reps Station 3 – 60 Seconds of Jump Rope Station 4 – Single-Arm DB Rows x 8 reps each arm Station 5 –...

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Thursday, March 23rd

Performance and Competition. A) On the minute, for 9 minutes: Minute 1: 16 GHD or Weighted Abmat Situps Minute 2: 12/16 Calorie Assault Bike Minute 3:  Rest Rest 4 minutes B) Every 3 minutes, for 9 minutes: Minutes 1-3: 3 rounds of: -9/13 Ski...

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Wednesday, March 22nd

Performance A) Back Squat Set 1 : 6 reps Set 2 : 8 reps Set 3 : 10 reps Set 4 : 8 reps Set 5 : 6 reps (Use the same load for all 5 sets.) Rest 60 seconds Powell Raise x 8-10 reps each arm Rest 60 seconds B) 12 Minute AMRAP 20/15 Calorie

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Tuesday, March 21st

Performance A) Every 5 minutes, for 20 minutes (4 sets) for times: Row 250 Meters 7 Burpees 10 Walking Lunges with Dumbbells 55/35    (5 each leg) Run 100 Meters (Alley and back) B) In teams of 2, alternate whole rounds to complete 10 Rounds for...

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Monday, March 20th

Performance A) 12 minutes to build to a heavy single Bench Press Then…. B) 3 sets of: Bench Press x 3 reps at 90% of todays heavy single. C) 5 Rounds for time 10 Toes To Bar 30 Russian Swings 70/53 50 Double Unders Competition A) 12 minutes...

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Saturday, March 18th

Performance  A) 5 sets of: Strict Pullup 5,4,3,2,1; Make each a near-max effort attempt; (set 1 is 5 reps, set 2 is 4 reps, set 3 is 3 reps etc) Rest 60-seconds Front Squat x 5 reps Start light and build.  Sharp & fast, not heavy today; Rest...

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Friday, March 17th

Please make sure you know the movement standards PRIOR to completing and judging this workout. A full description of the movement standards can be found HERE Tips for 17.4 can be found HERE Performance  A) 4 sets of: Overhead Squat x 5 reps...

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