Author page: thorbeckes

Friday, July 8th

Learning How To Snatch -Barbell Brigade What Counts as a Sport?- BarBend (by CFSBKer Katie Rose H.!) Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A1) 3 sets of: Front Squat x 5+ reps (Add 5 lbs to...

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Thursday, July 7th

Performance and Competition are in red A) On the minute, for 10 minutes Even) 5 Thrusters to a 5 RM Odd) 5 Weighted Pull-ups to a 5RM (or use as little assistance as needed) B) For Time 100 Wallballs 20/14  10’/9′ 100 Double Unders...

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Wednesday, July 6th

  Performance is in red, Competition is in blue A) Every 90 seconds, for 9 minutes (7 sets): Hang Snatch + 2 Overhead Squats B) 5 rounds of 4 minute AMRAP Run 400 meters 15 power snatches Max Rep Dip Scale the run and snatches so you have...

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Tuesday, July 5th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5+ reps  (The 3rd set is max reps) Rest 2 minutes B) Every 90 seconds, for 15 minutes (10 sets): Deadlift + Hang Clean + 2 Push Jerks C) “Fran”  *8 minute time...

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Saturday, July 2nd

No classes Monday, July 4th. However, the SWAT Challenge will taking place in the morning so come in and do that! Performance is in red, Competition is in blue. A) 5 sets of:  1 Hang Snatch + 2 Overhead Squats: Rest as needed Take a few jumps to...

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Friday, June 31st

Lifts vs. Assistance Exercises -Starting Strength Performance is in red, Competition is in blue A1) 3 sets of: Front Squat x 5+ reps (Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight) Rest 30...

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Thursday, June 30th

Performance is in red, Competition is in blue A) On the minute, for 20 minutes EASY 1 minute of rowing 1 minute of front leaning rest 1 minute of bike 1 minute of bear crawl B) 10 rounds for time 5 strict pullups 8 box jumps A) On the minute, for...

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