Author page: thorbeckes

Wednesday, September 16th

6 am class today! Performance is in red, Competition is in blue, Demo links are in green A) 4 sets of: Deadlift x 5 reps (build over the sets) Rest 45 seconds Side Plank x 45-60 sec/side Rest 45 seconds Goblet Squat x 8-10 reps Rest 45 seconds B)...

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Tuesday, September 15th

Performance is in red, Competition is in blue, Accessory Work is in Orange, Video links are in green. A) Every 2 minutes, for 10 minutes (5 sets): 3 Position Snatch (high hang, hang (above knee), low hang (below knee) B) 4 sets of: Romanian...

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Monday, September 14th

What is the difference between Performance and Competition? Performance Learn about training strength and energy systems; balance your fitness, understand what works for you and how to do the program, teach others starting out, create a balance...

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Friday, September 11th

A) Four sets of: High Hang Power Clean + High Hang Squat Clean Rest 45 seconds Standing Single-Arm Dumbbell Strict Press x 6-8 reps each arm Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds B) 6 rounds In 2...

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Thursday, September 10th

Performance and Competition are in red A) For Time 1 Mile Run Rest as needed B) On the minute, for 9 minutes: Minute 1: 20 second Hollow Hold Minute 2: 20 seconds Alternating Reverse Lunges Minute 3: 20 seconds Strict Chin Ups with 2 sec hold at...

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Wednesday, September 9th

Class at 6 am! Performance is in red, Competition is in blue A) On the minute, for 10 minutes: odd – 1-3 Strict Pull-Ups or Strict Dips (pick the one you need to work on most) even – 10 Russian Swings  B) On the minute, for 12 minutes: odd – 10...

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Tuesday, September 8th

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): Overhead Squat x 4 reps (build to a challenging set of 4) B) Every 2 minutes, for 10 minutes (5 sets): Push Jerk x 3 reps C) 4 Rounds For Times Row 500...

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Monday, September 7th

No class at 5am today. Classes at 6am Monday, Wednesday and Friday. Congratulation to Katy Murray for qualifying for the Kill Cliff Cascade Classic! Performance is in red, Competition is in blue, Accessory Work is in Orange, Optional Conditioning...

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