Author page: thorbeckes

Wednesday, August 19th

A) 3 sets of: Close grip bench press x 3, 2, 1 reps @30X1 Rest 60 seconds Weighted Pull-up x 2-3 reps Rest 60 seconds B) 3 sets of: Seated Behind The Neck Press x 5 reps @3010 Rest 60 seconds C) Three rounds for time: 30 Double Unders 10...

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Tuesday, August 18th

4 sets of: Front Squat x 8 reps @3010 Rest 45 seconds Pullups x Max Reps (strict) Rest 45 seconds 3 sets of: Hang Clean and Jerk x 3 reps Rest 60 seconds Powell Raise x 8 reps/arm @3010 Rest 60 seconds WOD: 15 minute AMRAP 20 Wallballs 20/14 10...

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Monday, August 17th

A) 4 sets of: Overhead Squat x 3 reps @3311 Rest 60 seconds Double Unders x 60 seconds Rest 60 seconds B) On the minute, for 20 minutes (5 sets): Minute 1 – 20 Kettlebell Swings 53/35 Minute 2 – 3 Wall Climbs Minute 3 – 10 Alternating Reverse...

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Saturday, August 15th

A) 8 sets of Pause Back squat @ 60-75% @3311 x 3 reps Rest 60 seconds B) Three rounds for time of: 10 Power Snatches (135/95 lbs) 20 Box Jumps 24/20 Rest 5 minutes C) Three rounds for time of: 15 Push Presses (135/95 lbs) 15 Toes to Bar Rest 5...

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Friday, August 13th

“AMRAP Sets” Testing of an AMRAP (like AMRAP wall balls in one set) set can help and/or hurt. AMRAP sets of a certain movement can tell us a lot about a number of things: – The balance between mechanics or muscle endurance on limitations in the...

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Thursday, August 13th

Performance and Competition are in red A) 3 sets of: Nose and Toes Handstand Hold x 45-60 seconds (or try 20 shoulder taps) Rest 60 seconds 1-2 Rope Climbs (legless) Rest 60 seconds 40-50 Double Unders Rest 60 seconds B) With a continuously...

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