Author page: thorbeckes

Monday, December 21st

“Performance” A) 5 sets of: Back squat x 3-4 reps Rest 2-3 minutes B)3 sets of: Push press x 5 reps at 90% of last week’s 5 rep max Rest 2 minutes C)3 sets of: Walking Lunge Steps x 10 each leg (load with Dumbbells) Rest 90 seconds-2...

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Saturday, December 19

“Performance” 3 sets of: A1) Incline DB bench press ×8-10 reps Rest 30 seconds A2) Single Arm Dumbbell Row x5-6 reps each arm Rest 30 seconds B) Every 5 minutes, for 20 minutes (4 sets) For Times 9-7-5 Dumbbell Thrusters 30/15 Box...

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Friday, December 18th

“7 Reasons to start your day with lemon water”– Cleveland Clinic “Bed Spaghetti, Everyone Eats Alone” “Performance” A) 3 sets of: Romanian Deadlift (RDL) x 12, 10, 8 reps Rest 2-3 minutes B) 5 sets of...

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Thursday, December 17th

“Performance” and “Competition” A) 3 sets of: Strict Press Set 1: 5 reps @55% Set 2: 5 reps @65% Set 3: Max Reps @75% Rest 2 minutes B) 4 sets of: Muscle Snatch x 3 reps Rest 90 seconds C) A/B Partener Workout. Alternate...

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Wednesday, December 16th

“Save The Planet, Eat Ugly”– The New York Times “Performance” A) 20 minute AMRAP -5 Power Cleans 95/65 OR Medicine Ball Cleans OR Heavy Kettle Bell Swings -10 Knees To Elbows -15 Wall Balls “Competition”...

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Tuesday, December 15th

“Performance” A) 3 sets of: Snatch-Grip Deadlift × 8-10 reps (build from loads last week) Rest 2 minutes 4 sets of: B1) Ring Rows x Max Rep (feet on 20″ box or bench) Rest 30 seconds B2) Farmers Carry x 100ft Rest 2 min C) On...

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Saturday, December 12th

Treat this as an “Event Day”. You have exactly 60 minutes to complete the following three events. Use the entire 60 minutes! Rest as needed between workouts. Warmup and get after it! Spend your time wisely between events on recovery...

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