Author page: thorbeckes

Tuesday, October 6th

Performance is in red, Competition is in blue A) Every 2 minutes, for 12 minutes (6 sets) 2 Push Jerks + 2 Split Jerks B) On the minute, for 10 minutes: 2-4  Dips C) As many reps as possible in 12 minutes: 5 Alternating Dumbbell Power Snatches ...

Read more

Monday, October 5th

Why do we have to sleep? It’s Okay To Be Smart Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Dumbbell Strict Press x 5 reps Rest 60 seconds Deadlift x 5 reps Rest seconds Side Plank x 45-60 seconds...

Read more

Saturday, October 3rd

A) Row 5 minutes very easy pace B) 3 sets of: Row 100 meters @90% Rest 2 mintues C) 4 rounds for meters “The Workout” Row 30 seconds ALL OUT Rest 30 seconds (Score is meters per round. Program 30sec work/rest intervals into the rower) D) 4 rounds...

Read more

Friday, October 2nd

A) 5 sets of: Romanian Deadlift x 8 reps Rest 2 minutes 4 sets B1) 60 seconds of Double Unders Rest 60 seconds B2) 100 meter Farmers Carry (alley and back). As heavy as possible. Rest 60 seconds C) 10 minute AMRAP Run 200 meters 5 Sumo Deadlift...

Read more

Thursday, October 1st

  Michelle Sauter and Brooke Fetch Follow us on Instagram! Performance and Competition are in red A) On a running clock: 00:00 Snatch Pulls x 3 reps @ 105% 02:00 Bench Press x 5 reps @ 65% 04:00 Ring Rows x 12 reps (parallel to floor, feet...

Read more

Wednesday, September 30th

Follow us on Instagram! Performance is in red, Competition is in blue, Accessory Work is in Orange 4 sets of: A1) 8 Russian Swings + 8 Front Squats Rest 20 seconds A2) Pullup Cluster 2. 2. 2. 2; Rest 10-20 seconds between clusters Rest 2 minutes...

Read more

Tuesday, September 29th

    Samantha Conzatti Performance is in red, Competition is in blue A) 4 minute AMRAP Row 600m remainder of time amrap burpees at steady pace Rest 3 minutes B) 4 minute AMRAP 6 thrusters 75/45# 5 Toes To Bar 15 Double Unders Rest 3...

Read more

Monday, September 28th

Class at 6am! Foundations begins October 5th! Today when we are squatting, make sure you have someone spot each of your heavy attempts. And if you are spotting someone make sure you are spotting correctly. If you are squatting with a spotter...

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