Author page: thorbeckes

Thursday, December 22nd

STONELAND: An Original Film by Rogue -Rogue Fitness Performance and Competition are in red, Links are in green A) 4 sets of: Front Rack Step Ups x 10-12 reps each leg rest 30 seconds  Strict Chin Up x Max Reps  rest 90 seconds  Use a height that...

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Wednesday, December 21st

Class at 6am!! Performance is in red, Competition is in blue A) For Time Row 4000 meters Nothing sexy about this but its a good test of conditioning. B) “Death By Thrusters” On the minute, for as long as possible… Thruster 95/65...

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Tuesday, December 20th

4 Lessons Learned from Waking Up at 4:45 To Do CrossFit -WOD University Performance is in red, Competition is in blue, Links are in green A) 4 Sets of: Hang Squat Clean x 3 reps rest 45 seconds  Toes To Bar x 3-5 reps rest 45 seconds  Support...

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Saturday, December 17th

Performance is in red, Competition is in blue A) 5 sets of: Hang Power Snatch x 3 reps rest 60 seconds  Seated Dumbbell Shoulder Press x 8 reps Powell Raise x 8 reps  rest 60 seconds  B) Four sets of: 30 seconds of Assault Bike @ 95+% effort Rest...

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Friday, December 16th

Heavy Lifting and Heart Health -Starting Strength Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Back Squat x 3 reps Rest 60 seconds Strict Dip x 1 rep Rest 60 seconds (Build to a 3 Rep Max on the Back Squat...

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Thursday, December 15th

Open gym at 4pm and class at 5pm Thursdays!   Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work bout is complete. For example: 70% = standing tall and un-phased; able to hold...

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Wednesday, December 14th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 4 sets of: Strict Press x 1 reps rest 60 seconds  Goblet Split Squat x 6 reps each leg rest 60 seconds  B) 3 Sets For Times   -250m row -15 Russian...

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