Author page: thorbeckes

Tuesday, March 8th

Bar Muscle-Up Progression -WODprep Performance is in red, Competition is in blue, Accessory Work is in orange A) On the minute, for 15 minutes: Minute 1 – Front Squat or Goblet Squat x 10 reps (goal is to use as much as was used last week – when...

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Monday, March 7th

[youtube id=”kHbB7BSoge0″ width=”600″ height=”350″ autoplay=”no” api_params=”” class=””] Performance is in red, Competition is in blue A) Every minute, on the minute, for 18...

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Saturday, March 5th

Performance and Competition are in red If you plan on re-doing 16.2 Sunday or Monday, then use today as a flush day and do “Round The World” 5 Rounds of: 1 Minute Easy Row 1 Minute Easy Bear Crawl 1 Minute Easy Assault Bike 1 Minute...

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Friday, March 2nd

Please make sure you understand the movement standards PRIOR to participating and judging this workout! [youtube id=”_oJtaRP80Oo” width=”600″ height=”350″ autoplay=”no” api_params=””...

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Thursday, March 3rd

Performance and Competition are in red A) 3 sets with two 2.5lb plates or 5lb plates: 8 Front Raises 8 Lat Raises 8 Flyes B) Every 3 minutes, for 9 minutes: Close Grip Bench Press Set 1: 3 @ 70% Set 2: 3 @ 80% Set 3: Max Reps @ 90% B) 10 Rounds...

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Wednesday, March 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Romanian Deadlift x 12 reps (slow) Rest 2 minutes B) Kettle Bell/Dumbbell Front Rack Walking Lunge x 10 steps each leg Rest 2 minutes C) On the minute, for...

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Tuesday, March 1st

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Snatch Grip Press x 6 reps Rest 45 seconds Powell Raise x 6 reps Rest 45 seconds B) Every minute, on the minute, for 15 minutes: 3 Strict Pull-Ups 3 Ring...

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Monday, February 29th

PROGRAM NOTES – On Monday’s during the Open, we generally have three different scenarios that we’re dealing with: (1) You will be performing the Open workout for the second attempt on Monday. If this is you, follow the plan set forth for last...

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