Author page: thorbeckes

Friday, July 24th

  4 sets of: A1) Good morning x 5 reps @3111 Rest 90 seconds A2) Single Arm Dumbbell Push Press x 5 reps /arm Rest 2 minutes B) Every 5 minutes, for 25 minutes (5 sets): 20 walk lunges 15 box jumps step down 24/20″ 10 Goblet Squats 60 Double...

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Thursday, July 23th

  If you can train Saturday, take today as a rest day and do todays work on Saturday. A) 10 rounds for time -Run 400 meters -15 burpees A) 12 minutes to build to a heavy Snatch or work on Snatch technique. B) 12 minutes to build to a heavy...

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Tuesday, July 21st

Performance and Competition are in red, Accessory Work is in Orange, Demo links are in green Perform all of these at a sustainable pace. A) 10 minute AMRAP -Row 200m -8 Box Jump (step down) 24/20 -5 Power Snatches 115/75# (scale with an easy...

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Monday, July 20th

Several coaches will be heading to Carson for the games this week so we’ll be a little short handed on staff. Most classes will run as they have. However, the 9am and 12pm classes will basically be Open Gym. The gym will be open and Kerry...

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Friday, July 17th

New schedule effective Monday, May 20th. No 6am classes and no Sundays at 9:30am. A) 3 sets of Jerk Balance x 5 reps Rest 60 seconds Goblet Squat or Front Squat x 10 reps @3010 Rest 60 seconds Weighted Plank x 45 seconds Rest 60 seconds WOD...

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Thursday, July 16th

Take a look at updated schedule. There will be no 6am classes or 9:30am on Sundays. A) Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Split Squat x 10 reps/leg Station 2 – Nose And Toes Handstand Hold x 45-60 seconds accumulated...

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Wednesday, July 15th

  “Steves Last Chance Workout” In Teams of 3, with only one person working at a time. With a continuously running clock, complete the following for times… 00:00-10:00 1 Mile Run (time is when all 3 return) 10:00-20:00...

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Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531