Author page: thorbeckes

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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Thursday, October 27th

Performance is in red, Competition is in blue A) Every 3 minutes, for 15 minutes (5 sets): 20 Dumbbell Walking Lunges (tough) 15/10 Dips B) 5 Rounds For Times Aggressive 12 Box jump overs 24/20 12 Wall balls 20/14 10/9 ft 12 Sumo Deadlift High...

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Wednesday, October 26th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Press x 10 reps Rest 30 seconds Dumbbell Bent Over Row x 10 reps Rest 90 seconds (Build to a heavy set of 10 after 2 or 3 warmup up sets...

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Tuesday, October 25th

Zhao Jinhong (-48kg) Clean and Jerking 95kg- Hookgrip Performance is in red, Competition is in blue, Links are in green A) Every 4 minutes, for 32 minutes (8 sets): 40 Double Unders 2 Hang Cleans + 1 Push Press + 1 Jerk ***There is a 10 Burpee...

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Monday, October 24th

Upcoming Training Cycle We’ll do lots of Every-Minute-on-the-Minute (EMOM) work this cycle and mix up how strength training is done during a group class hour. Mondays and Fridays will feature Squats (following Jim Wendler’s 5/3/1 for...

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Saturday, October 22nd

Performance and Competition are in red A) Pause Front Squat  4 sets of 3 reps at 75% Pause for 1 full second in the bottom B) 15 Minutes of Ring/Bar Muscle Up skill work -If you have Muscle Ups try 1-3 reps on the minute for 10-15 minutes.  -If...

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Friday, October 21st

Performance is in red, Competition is in blue A) Every 90 seconds, for 15 minutes (10 sets): 1 Behind The Neck Push Press + 1 Behind The Neck Split Jerk B) 5 Rounds For Time Row 15/12 Calories  12 Burpees Over The Bar 9 Hand Release Pushups  6...

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Thursday, October 20th

Performance and Competition are in red A) 4 sets of: Static Hang in a False Grip on the rings or bar x 10 seconds accumulated. (If this is easy, pull up and hang with arms bent at 90 degrees) Rest 45 seconds  Headstand Hold x 20 seconds...

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