Author page: thorbeckes

Tuesday, May 12th

John, Travis, Luke and Bubba Performance is in red, Competition is in blue, Accessory Work is in orange A) Three sets of: Front Squat x 8-10 reps @ 3011 Rest 60 seconds Single Leg Hip Bridges x 10 reps each leg Rest 60 seconds Double-Under x 60...

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Monday, May 11th

New schedule goes into effect tomorrow! New 6am class Monday and Thursday! A) Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 20 seconds Clapping Push-Up x 4-8 reps Rest 2 minutes B) Three sets of: Romanian Deadlift x 6-8 reps Rest 20 seconds...

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Friday, May 8th

Workout Of The Day Performance is in red, Competition is in blue Three sets of: Back Squat x 6-8 reps @ 30X1 Rest 60 seconds Push-Ups x Max Reps @ 20X1 Rest 60 seconds Supinated grip pull ups x Max Reps @ 2010 Rest 60 seconds  WOD: For time Row...

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Thursday, May 7th

Workout Of The Day Performance is in red, Competition is in blue Three sets of: Close Grip Bench Press x 6-8 reps @ 30X0 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 21X1 Rest 60 seconds Wall sit x 45 seconds Rest 60 seconds B)...

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Wednesday, May 6th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Deadlift x 6 reps Rest 60 seconds Seated Dumbbell External Rotations x 8-10 reps each arm @ 2010 Rest 60 seconds Weighted Plank from elbows x 45 seconds...

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Tuesday, May 5th

Performance is in red, Competition is in blue A) Four sets of: Shoulder Press x 6-8 reps @ 2111 Rest 45 seconds Double Unders x 45-60 seconds Rest 45 seconds Pullups x 3 reps (weighted) Rest 45 seconds B) In teams of 2: Partner A Runs 400 meters...

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Monday, May 4

New schedule effective Monday, May 11th. New classes Monday and Wednesday at 6am! Thursday at 6pm will be Active Recovery ONLY, Performance is in red, Competition is in blue, Accessory Work is in orange A) Four sets of: Bulgarian Split Squats x...

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Friday, May 1st

A) Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45-60 seconds Ring Row x 6-8 reps @ 2111 Rest 45-60 seconds Weighted Ab Mat sit-ups x 12-20 reps Rest 45-60 seconds B) “Jackie” For Time 1000m row 50 Thrusters 45/33 30 Pullups  A)...

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2020 Borst Ave., Unit 2 Centralia, WA 98531