Author page: thorbeckes

Monday, November 23rd

Box Brief: On Thursday (Thanksgiving) the schedule will be the following: 7am Open Gym, 8am Group Class, 9am Group Class. All other classes will be canceled. Friday classes are as normal except no 5am. “Performance” 3 sets of: A1)...

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Saturday, November 21st

“Performance” A) 5 sets of: Scapula pullup x 4-6 reps (hold scaps together for 3 seconds) Rest 90 seconds B) Complete 5 sets of 3-5 reps of the following: Negative pullup (5 second lower) OR Strict pullup Rest 90 seconds C) On the...

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Friday, November 20th

“Performance” A) 4 sets of: Split Squat x 6 reps each leg (pause 2 seconds in the bottom) Rest 90 seconds B) 4 sets of: Push Press x 8, 8, 6, 6 reps Rest 90 seconds C) 3 Rounds of: 3 minute AMRAP 10 Alternating Step-ups 24/20 (5 each...

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Thursday, November 19th

“Performance” and “Competition” A) Every 2:30, for 3 sets: Bench Press Set 1: 5@65% Set 2: 5@75% Set 3: Max Reps @85% B) 3 Rounds For Time 12 Handstand Pushups (scale with inverted pushups or seated dumbbell press) 16...

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Wednesday, November 18th

Strong Legs Help Keep Brains Healthy-The Guardian “Performance” and “Competition” A) 7 minute AMRAP Row 150 meters 5 Power Snatches 95/65 135/95 Rest 3 minutes B) 7 minute AMRAP 8 Box Jumps 24/20 5 Pullups (C2B) Rest 3...

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Tuesday, November 17th

“Performance” A) 3 sets of: Good Morning x 10 reps with empty bar (warmup) 3 sets of: B1) Romanian Deadlift (RDL) x 12, 10, 8 reps (build over sets) Rest 60 seconds B2) Static Hang (accumulate 20-40 seconds) Rest 60 seconds C) For...

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Monday, November 16th

Below is an outline of what the next couple months will look like for the Performance group. This will make additional training sessions easier to plan for those of you that want to and are able to work on your specific weaknesses outside of the...

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Saturday, November 14th

“Performance” A) 15 minutes to build to a 5 rep max Man Maker B) In teams of two, alternating full rounds, complete a total of five rounds each for time of: -Row 250 meters -10 Dumbbell Thrusters “Competiton” A) Deadlift...

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