Author page: thorbeckes

Wednesday, November 4th

“Performance” A1) 4 sets of: Back squat × 10-12 reps (try to do at least 2 sets at 12 rep max from last Wednesday) Rest 60 seconds A2) 2 High Hang Power Snatch + 2 Overhead Squats (2+2) Rest 60 seconds B1) 4 sets of: Seated Dumbbell...

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Tuesday, November 3rd

“Performance” A) 4 sets of: Pullup Negatives x 5-8 reps (4-6 second lower on each repetition) Rest 45 seconds Double Unders x 60 seconds Rest 45 seconds 7-10 Toes To Bar Rest 45 seconds B) 6 Rounds of: 400 meter Run 15 Russian Swings...

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Monday, November 1st

“Performance” A) 6 rounds for times -Run 100 meters -1-3 Unbroken Strict Dips -30 meter Single Arm Farmers Carry (down and back for each arm, as heavy as possible) Rest 90 seconds B) 5 sets of: Split Squat x 6-10 reps (2 seconds pause...

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Saturday, October 31st

The gym will be closed at 1030am, so give yourself enough time to do the work. Happy Halloween! “Performance” For time: A) 1k Row B) 2 rounds of Cindy 5 Pullups/10 Pushup/15 Air squats C) 30 Dumbbell hang clean and jerks (35/15#) D) 2...

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Friday, October 30th

“Performance” A) 4 sets of: Deadlift x 5 reps (all sets above 75% of your 1 rep max from last week) Rest 2 minutes B) 5 Rounds For Times Row 300 meters 15 Russian Swings 15 Box Jumps 24/20 15 Push Press 65/45 (no jerks) 15 Knees To...

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Thursday, October 29th

“Performance and Competition” A) 6 sets of: Hang Clean X 3 reps @ 75% Rest 2 minutes B) A+B Partner Workout 6 Rounds For Time: 500 meter Row or 400 meter Run 20 Hand Release Push Ups (thighs off floor. Scale accordingly) *24 minute...

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Wednesday, October 28th

“Performance” 4 sets of: A1) Back squat x 12 reps (build to a 12 rep max) Rest 60 seconds A2) Seated Dumbbell Press × 8-12 reps (palms facing each other) Rest 60 seconds B) For time: 5 sets of 20 Unbroken Wall balls 20/14 (rest as...

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Tuesday, October 27th

“Performance” 5 sets of: A1) High Hang Power Snatch x 5 reps Rest 60 seconds A2) Pullups negatives – x 3-5 second lower on each repetition x 5-8 reps Rest 2 minutes B) 3 rounds of: 500m row – at pace (+/- 2 seconds) Rest 2:30 Rest 5...

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