Author page: thorbeckes

Monday February 19th

Performance is in red, Competition is in blue  A) 3 sets of: Deadlift x 5 reps  rest 60 seconds Strict Pullup x 2-3 reps rest 60 seconds Nost and Toes Handstand Hold x 30-45 seconds rest 60 secodns  B) On the minute, for 24 minutes: 1) 10 Push...

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Saturday, February 18th

Bar Muscle-Up Progressions 1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.) 2) Low-Bar Dips (set barbells in racks at bottom of sternum height and secure with bands. Perform...

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Friday, February 17th

12 Great Exercises to Warm Up and Activate Your Glutes -BarBend Rick’s Putting the “Hamner” Down -CrossFit Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Barbell Split Squat x 12 reps each leg...

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Thursday, February 16th

Performance and Competition are in red A) On the minute, for 21 minutes: Minute 1: Row Minute 2: Jump Rope Minute 3: Assault Bike Keep this easy B) 3 sets of: Deadlift x 10-15 reps with a one second pause at the top around 60% of 1 rep max rest...

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Wednesday, February 15th

Road to the Arnold: Hafthor Björnsson- Rogue Fitness Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Push Press x 5 reps      Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds Plank...

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Tuesday February 14th

CRASH-Bs: The High and Hell of Indoor Rowing – Sports Illusrated Performance is in red, Competition is in blue A) Work up to a Power Snatch slightly heavier than what you’ll use in the workout. B) 7 Rounds of: 3 Minute AMRAP 3 Power...

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Monday, February 13th

Back Pain and Butt Winks: A Better Squat -The Low Back Fix Training and Discipline- Starting Strength Performance is in red, Competition is in blue, Links are in green A) 2 sets of: Back Squat x 10 reps rest 90 seconds B) 2 sets of: Front Squat x...

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Saturday, February 11th

Performance is in red, Competition is in blue Every 90 seconds, for 18 minutes (4 sets): Station 1 – Romanian Deadlift x 8 reps Station 2 – GHD Hip Extension x 10-12 reps Station 3 – Ring Rows x 10 B) For Time: 9-7-5-3-1 Power Cleans 155/105...

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