Author page: thorbeckes

Friday, November 25th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps (Build to a heavy set of 5) Rest 2 minutes B) 4 Rounds For Times Run 400 meters 15 Thrusters 95/65 15 Burpees Over The Bar Rest 4 minutes Goal is consistent times...

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Thursday, November 24th

HAPPY THANKSGIVING Class schedule today. 7am Open Gym, 8 and 9am Group Class. All other classes cancelled.  Performance and Competition are in red A) In Teams Of Two: 8 Minute AMRAP -8 Hang Power Snatches 95/65 -Max Rep Toes To Bar Partner A...

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Wednesday, November 23rd

Thanksgiving Day:   Open gym 7am                                   Group Class at 8am and 9am.  No noon or evening classes Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes: Behind The Neck Split Jerk x

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Tuesday, November 22nd

Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Power Clean+ Hang Power Clean + High Hang Power Clean (Warm up and build over the sets. Cannot drop bar) rest 2 minutes  B) 3 sets of: Deadlift x 5 reps rest 2...

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Monday, November 21st

The 10 Commandments of Leg Day -BarBend Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Front Squat x 5 reps @100% of your 5 rep max from 2 weeks ago rest 60 seconds Strict Chin Up Cluster 3.2.1  rest 10 sec...

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Saturday, November 19th

Performance is in red, Competition is in blue A) 5 Rounds Easy Row 200 meters Run 200 meters 20 Double Unders B) Three sets of: Bench Press x 8-10 reps @ 2011 Rest 60 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 60 seconds Hang Power Snatch...

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Friday, November 18th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps (All sets at the same weight) Rest 2 minutes B) 5 Rounds, Not For Time, or 20 minutes -10 Split Squats (rear foot elevated) each leg – 10 Strokes on the Rower...

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Thursday, November 17th

Performance and Competition are in red A) 10 Minutes to build to a 1 rep max Strict Weighted Chin Up.  (If you can barely do 1 rep unloaded then spend the time doing 5 or 6 sets of 1 rep. If you don’t have strict chin ups then use as little...

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Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531