Author page: thorbeckes

Saturday, March 26th

If you are redoing 16.5 on Monday, use today as a “flush” day and do “Round the world” On the minute, for 25 minutes: 1 minute row easy 1 minutes bear crawl 1 minute assault bike easy 1 minute front leaning rest on rings 1...

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Friday, March 25th

[youtube id=”” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””] Performance is in red, Competition is in blue A) 4 sets of: Overhead...

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Thursday, March 24th

5 Tips for Going Upside Down- Yoga Journal Performance and Competition are in red Every 5 Minutes, for 30 minutes (6 sets): In 3 minutes complete… 250 Meter Run Max Power Cleans at 205/135 Rest 2 minutes Today’s intent is for you to...

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Wednesday, March 23rd

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed

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Tuesday, March 22nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) On the minute, for 15 minutes (5 sets): Minute 1: 30 Seconds of Ring Dips Minute 2: 30 Seconds of Push-Ups (perfect, thighs off floor, chest to floor) Minute 3: 30...

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Monday, March 21st

Performance is in red, Competition is in blue A) Every 90 seconds, for 18 minutes (4 sets of each): -Station 1: Overhead Squat x 5 reps @ 3111 (scale with PVC or Band) (stick to the tempo – 3 second descent and 1 second pause at the bottom)...

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Saturday, March 19th

If you did 16.4 today and are repeating Sunday or Monday, use today as a “flush” day  do “Round The World”. Round The World 6 sets of: 1 Minute Assault Bike 1 Minute Row 1 Minute Front Leaning Rest on rings 1 Minute  Jog...

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Friday, March 18th

Make sure you are familiar with the movement standards prior to participating or judging the workout. View the movement standards here. [youtube id=”4RmAFCuSoZ8″ width=”600″ height=”350″...

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