Author page: thorbeckes

Monday, March 16th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Back squat ×6-8 reps B)  On The Minute x10 minutes – Add weight per round Odd – 10x Single Arm Dumbbell Push Press...

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Friday, March 13th

Performance is in red, Competition is in blue Strength: A) Every 2 minutes, for 8 minutes (4 sets):  Deadlift – 5, 3, 2, 1 – build from 70% 1RM to tough single B) Strict chinups – 4 min AMRAP – only single repetitions from a deadhang – must...

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Thursday, March 12th

3 Important Nutritional Points to Support Performance Nutrition advice and wisdom is a dime a dozen. That being said, there is no doubt that being aware and informed around what you put (and don’t put) in your body, can impact your performance in...

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Wednesday, March 10th

Performance is in red, Competition is in blue Strength: Every 3 minutes, for 12 minutes (4 sets): Bench Press x 10 reps (All hard sets) WOD: Every minute, on the minute, for 21 minutes: Minute 1 -10 calorie Row Minute 2 – 10 Burpee onto...

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Tuesday, March 10th

Performance is in red, Competition is in blue Strength: A) Every 3 minutes, for 9 minutes: Romanian DeadLift x 12 reps B) Every 2 minutes, for 6 minutes: KB front rack Walking Lunge steps ×10 each leg  WOD: Emom x15 minutes Min 1 – 30 sec AMRAP –...

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Monday, March 9th

Performance is in red, Competition is in blue Strength: A) Every 2 minutes, for 10 minutes (5 sets): Hang Clean x 3 reps B) Every 2 minutes, for 10 minutes (5 sets): Back Squat x 10,8,6,4,2 reps WOD: 10 minute AMRAP -8 Russian Swings -8 Box Jumps...

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Friday, March 6th

Performance is in red, Competition is in blue WOD: For time 100x Single unders 10x Chinups 10x Russian Swings – 55/35# 90x Single unders 9x Chinups 9x Russian Swings ….. 20x Single unders 2x Chinups 2x Russian Swings 10x Single unders 1x Chinups...

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