Author page: thorbeckes

Thursday, July 8th

Performance and Competition are in red A) On the minute, for 9 minutes (3 sets): Minute 1: 30 seconds of Double Unders Minute 2: 30 seconds of Pushups (chest to floor) Minute 3: 30 seconds of Toes To Bar (or knees to elbow, knees to waist) (If...

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Wednesday, July 7th

A) 15 minutes to establish a 5 rep max Strict Press WOD: “Fight Gone Bad!” Three rounds for total reps of: 1 minute max rep Wall-ball 20/14 10/9 ft target 1 minute max rep Sumo deadlift high-pull, 75/55 1 minute max rep Box Jumps...

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Friday, July 3rd

A) Every two minutes, for 12 minutes (6 sets): Halting Snatch Deadlift + Snatch Pull + Hang Power Snatch B) 5 Rounds For Time -Run 200 meters -20 Goblet carry walking lunges 62/44 -5 Wall Climbs A) 15 minutes to Snatch. (warm up and perform 3-5...

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Thursday, July 2nd

A) Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Standing Behind The Neck Press Press x 8-10 reps @ 2011 Rest 45 seconds Lateral Lunges x 10 reps each leg @ 2011 Rest 45 seconds WOD: For Time 30 Russian Swings 30 Hand Release Pushups...

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Wednesday, July 1st

Because of the heat we have been having and how muggy it gets in our box, it is extra important to be drinking fluids throughout the entire day! This should be done around an 85% effort. You should use a sustainable pace through the whole...

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Tuesday, June 30th

Linchpin Test 1 A) Four sets of: Turkish Get-Ups x 2 reps each arm Rest 45 seconds Romanian Deadlift x 6-8 reps @ 3011 Rest 45 seconds Double-Unders x 60 seconds Rest 45 seconds WOD: For max reps: Goblet Squats 70/53 x 2 minutes Rest 60 seconds...

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Monday, June 29th

A) Three sets of: Bulgarian Split Squat x 8-12 reps @3010 Rest 30 seconds 60 second Handstand Hold OR Wall Climbs x 5 reps OR Handstand Push-Ups x Max Reps Rest 3 minutes WOD: For Time -400 Meter Run -“Annie” Rounds of 50, 40, 30, 20...

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Friday, June 26th

A) Every 2 minutes, for 10 minutes (5 sets): 2 High Hang Snatch High Pulls + 1 High Hang Power Snatch B) Every 90 seconds, for 22.5 minutes (5 sets of each station): Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111...

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