Author page: thorbeckes

Tuesday, November 10th

“Performance” A) On the minute, for 14 minutes: Odd – Box jump x 3 reps (try to increase the height per set) Even – 30 second chin-over Bar Hold B) 5 sets of: 8-15 Ring Rows (get as horizontal as possible) Rest 60-90 seconds C) 3 sets...

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Monday, November 9th

“Performance” 4 sets of: A1) Back Squat x 8 reps Rest 90 seconds A2) Standing strict press x 8 reps Rest 60 seconds 3 sets of: B1) Overhead Walking Lunge steps x 50 meter – 45/25 plate Rest 60 seconds B2) Weighted Plank with plate x...

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Friday, November 6th

“Performance” 4 sets of: A1) 1 Press + 2 Push Press + 3 Push Jerks Rest 60 seconds A2) Barbell Good Morning x 8 reps (slow) Rest 60 seconds A3) Front Leaning Rest on Rings x 45-60 seconds (set rings 6″ off the floor and hold the...

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Thursday, November 5th

“Performance and Competition” A) 3 sets of: 30-45 seconds Nose and Toes Handstand Hold (or 20 shoulder taps) Rest 60 seconds Accumulate 20-30 seconds in L-Sit Rest 60 seconds 5 Muscle Up Transitions (if you don’t have strict...

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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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