Author page: thorbeckes

Tuesday, December 13th

Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Hang Power Clean x 3 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps  (Palms up) B) For Time Row...

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Saturday, December 10th

Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 10 minutes (5 sets): 20 Front Rack Walking Lunges (DB or KB) B) On the minute, for 15 minutes: Minute 1 – Dumbbell Floor Press x 6-8 reps Minute 2 – Plank x...

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Friday, December 9th

Classes will be as usual this morning Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Back Squat x 5 reps (work to a heavy set of 5. The goal is the heaviest set from the last six weeks) The following workouts must...

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Thursday, December 8th

Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Waiters Walk x 30 meters each hand (length of rig x2) rest 45 seconds Abmat sit up x 10-20 reps rest 45 seconds Side Plank x 45-60 seconds each side rest 45 seconds...

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Wednesday, December 7th

How Selfies and Social Media Changed Bodybuilding -Vice Can You Regain Muscle Mass After Age 60 -NY Times Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Five sets of: Deadlift x 6-8 reps  Rest 90...

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Tuesday, December 6th

Chest-to-Bar Pull-Ups: Common Faults -CrossFit Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Four sets of: Hang Clean High Pull x 5 reps Rest 60 seconds Russian Step-Ups x 8-10 reps each leg  ...

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Monday, December 5th

Should a Simple Fitness Check Be Part of Your Checkup?- NY Times Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front Squat x 5   (work to a heavy set of 5. The goal is the heaviest...

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