Author page: thorbeckes

Saturday, December 30th

A) On the minute x 10 minutes: 1,2 or 3 Strict Muscle-Ups B) 5 Sets of 2-3 : Low Ring Transitions Struct MU Transitions C) 5 Sets of 3 Challenging Ring Rows + 3 Ring Dip Negatives (3 seconds down) If you have Muscle-Ups, then you can opt for A...

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Friday, December 29th

A) Every 3 minutes, for 15 minutes: Deadlift x 3 reps Immediately followed by 8 Dumbbell External Rotations each arm B) 15 minute AMRAP 60 Double Unders 30 Wallballs 20/14 15 Deadlifts 185/115 (12 attempts on DU) A) Every 3 minutes, for 15...

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Thursday, December 28th

A)  For Time 30-25-20-15-10 Calorie Row Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints B) Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow Angels  Station 2 – 60 seconds of Side-Plank Hold...

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Wednesday, December 27th

High Hang Snatch -CrossFit Journal A) Three sets of: Hang Muscle Clean x 7 reps Rest 45 seconds Single-Arm Dumbbell Bench Press x 8-10 reps/arm Rest 45 seconds Weighted Plank x 45 seconds  Rest 45 seconds B) 3 Rounds Fot Time 15 Pull-Ups 12...

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Tuesday, December 26th

A) 3 sets of: Hang Muscle Snatch x 7 reps Rest 45 seconds Ring Rows x 10-12 reps  Rest 45 seconds Farmer’s Carry x 100 feet each arm Rest 45 seconds B) For Time  27-21-15-9: Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20)...

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Friday, December 22nd

12 Days Of Christmas  Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my coaches gave to me, one Strict Pull Up; on the 2nd...

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Thursday, December 21st

A) 5 Minute AMRAP  18-12-6 Kettlebell Swing 53/35 Front Squat 115/80 Calorie Assault Bike Rest 5:00 minutes B) 5 Minute AMRAP  18-12-6 Kettlebell Swing 53/35 Front Squat 95/65 Calorie Assault Bike C) Every 90 seconds, for 12 minutes (2 sets of...

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