Author page: thorbeckes

Saturday, November 5th

Performance and Competition are in red A) 5 Rounds for Time: 10 Squat Snatches 115/75   (Scale with hang snatches or dumbbell snatches) 10 Over-the-Bar Burpees  250m Run (Stop sign and back, alley and back) B) Every minute, on the minute, for 10...

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Friday, November 4th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps rest 30 seconds Double Kettlebell Front Rack Carry x 45 meters (Rig 3 times) rest 90 seconds B) 8 Rounds, Not For Time 15 second Ring Support at top of dip 15 second...

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Thursday, November 3rd

Performance and Competition are in red A) 5 sets of: Snatch Balance x 1 reps (pause 3 full seconds in the bottom) rest 90 seconds Warm up and perform 5 tough singles of a Snatch Balance or Overhead Squat. If you newer to the movements then go...

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Wednesday, November 2nd

Time to Train -Starting Strength Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Push Press x 10 reps (Build over the sets) rest 30 seconds Dumbbell Bent Over Row x 8-12 reps rest 90...

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Tuesday, November 1st

Master the Muscle-Up -Train Heroic Performance is in red, Competition is in blue, Links are in green A) 7 Rounds For Time 15 Calorie Row 10 Pull-Ups 5 Hang Power Cleans 145/85 (Make this challenging. It should take at least 30 minutes)  B) 4...

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Monday, October 31st

De-stress Training -Think Tank Performance is in red, Competition is in blue, Links are in green A) On the minute, for 6 minutes: Hang Squat Clean x 1 rep (use a weight you can move with ease. Use this as a warmup to front squats) B) 3 sets of...

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Saturday, October 29th

Performance and Competition are in red A) Every 4 minutes, for 24 minutes (6 sets):  1 High-Hang Snatch 10 Burpees 1 Hang Snatch 10 Burpees 1 Below-the-Knee Hang Snatch Start light and work up only as appropriate. Move quickly but deliberately...

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Friday, October 28th

Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A) 3 sets of: Back Squat x 5 reps rest 30 seconds  Russian Swings x 20 reps rest 60 seconds  (Warm up and perform 3 medium-havy sets of 5 reps) B) 5...

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