Author page: thorbeckes

Monday, June 15th

A) 3 sets of: Deadlift x 6-8 reps Rest 45 seconds Hang Clean High Pull x 5 reps (just above knee) Rest 45 seconds Kettle Bell Swing x 15-20 reps Rest 45 seconds B) Every 2 minutes, for 6 minutes (3 sets): Turkish Get up x 2 reps each arm...

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Friday, June 10th

A) Three sets of: Back Squat x 6-8 reps @20×1 Rest 60 seconds DB External Rotations x 8 reps @3010 Rest 60 seconds Double-Unders x 60 seconds Rest 60 seconds B) On the minute, for 8 minutes (4 sets): Wall sit x 30 seconds WOD: In teams of 2...

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Thursday, June 9th

A) Four sets of: Good Morning  x 6-8 reps @ 30X1 Rest 45 seconds Dumbbell Reverse Lunges x 10 reps each leg  Rest 45 seconds Pushups x Max Reps Rest 45 seconds WOD: Three rounds for time of: 15 Pull-Ups 20 Kettlebell Swings 53/35 400 Meter Run A)...

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Wednesday, June 8th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Four sets of: Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Single-Leg...

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Tuesday, June 7th

 Gymnastics: The long journey worth taking  A)Every 2 minutes, for 6 minutes (3 sets): Seated Dumbbell Press x 6 reps @2011 (work to a 6 rep max) WOD: Four sets of: Against a 4 minute running clock, complete: 25 Kettlebell Swings 62/44 400 Meter...

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Monday, June 6th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink A) Three sets of: Deadlift x 5 reps Rest 60 seconds Dips x 6-8 reps @ 2110 Rest 60 seconds Partnered Leg Tosses x 15-20 reps Rest 60...

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Friday, June 5th

We’ve almost all been there before. You’re tired, it’s your 50th pull-up, handstand push-up, power snatch, or whatever. You sort of, kind of, maybe executed full range-of-motion—but then again, maybe you didn’t. Then, you maybe even tried to...

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Thursday, June 4th

Performance is in red, Competition is in blue A) Four sets of: Hang Power Snatch x 4 reps Rest 60 seconds Powell Raise x 8 reps each arm Rest 60 seconds Hollow Hold x 30 seconds Rest 60 seconds WOD: Three sets for times of: Dumbbell Push Press x...

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