Author page: thorbeckes

Thursday, October 8th

Performance and Competition are in red, Accessory Work is in orange A) 12 minutes to work to a 2 rep max Press B) 5 Rounds For Time 10 Toes To Bar 10 Single Arm Dumbbell/Kettlebell Thruster 50/30 each arm 3 sets of: Powell Raise x 8 reps Rest 45...

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Wednesday, October 7th

——————-Katy Murray scoring 315 reps on the “Bergeron Beep Test”, a full 15 minutes. Come watch her compete Saturday, October 10th at the Cascade Classic! Follow us on Instagram! Performance is in...

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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 ...

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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...

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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...

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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...

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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...

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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...

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