Author page: thorbeckes

Friday, June 10th

Diet, Exercise, and Sleep Are Great, but 1 Thing Matters Even More for Your Health -Inc. Performance is in red, Competition is in blue A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If...

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Thursday, June 9th

Performance and Competition are in red A) 5 rounds, not for time 50ft walking lunge 30 Double Unders 10 supermans B) 5 sets of: Strict Press x 10 reps Rest 90 seconds C) Every 90 seconds, for 7 sets: Run 200 meters D) Tabata Situps :20 on :10 off...

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Wednesday, June 8th

Performance is in red, Competition is in blue, Links are in green A) Every 2 1/2 minutes, for 5 sets:  Close Dumbbell Bench Press 32X1 (if you have dips, you may do dips instead) 4 sets x 6-12 reps 1 set x Max Reps No tempo this week but use a...

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Tuesday, June 7th

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): Snatch High Pull x 4 reps B) Every 2 minutes, for 10 minutes (5 sets): Overhead Squat x 3 reps C) For Time Run 400 meters  then… 21-15-9 Shoulder To...

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Monday, June 6th

Stop Working Out So Much on Your “Rest Days” -Lifehacker Post-Workout Nutrition: What, When, and How Much? -CrossFit NYC A1) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 60 seconds A2) 3 sets of: Hollow hold...

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Friday, June 3rd

Performance is in red, Competition is in blue A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last weeks weight. If you got 10 reps or less on your max rep set, add 5 lbs. If you go over 10 reps, add

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Thursday, June 2nd

Performance and Competition are in red A) Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Hang Power Cleans 135/95 10 Burpees Over the Barbell B) Five sets of: 45 seconds of Front-Leaning Rest on Rings Rest 15 seconds 45 seconds of...

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Wednesday, June 1st

Barbell Safety Tips -WODprep High School Junior Completes 7,000 Pull-Ups in One Day -Washington Post Performance is in red, Competition is in blue, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close Dumbbell Bench Press 32X1 (if...

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