Author page: thorbeckes

Friday, June 19th

Below is a list of some upcoming events that we would like to get our members competing at. Don’t wait to register as these can sell out quick. The SWAT Challenge and the “Fight Gone Bad” Fundraiser are perfect for your first...

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Thursday, June 18th

A) Every 2 minutes, for 8 minutes (4 sets): Overhead Squat X 4 reps @3010 B) Every 2 minutes, for 8 minutes (4 sets): Alternating Dumbbell Snatch x 5 reps each arm WOD: Every 8 minutes, for 24 minutes (3 sets): -800 meter run -15 Burpees Over Bar...

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Wednesday, June 17th

A) 4 sets of: Split Squat x 8-10 reps @3010   Rest 1 minute between legs WOD: 4 sets of: 3 minute AMRAP of “Cindy” -5 pullups -10 pushups -15 air squats Rest 2 minutes between AMRAPs A) 15 minutes to build to a 3 rep max Hang Power...

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Tuesday, June 16th

A) Three sets of: Seated Behind The Neck Strict Press x 8-10 reps @2010 Rest 60 seconds Powell Raise x 8-10 reps @3010 Rest 60 seconds Side Plank 45-60 seconds each side Rest 60 seconds WOD: Three Rounds For Time -400 meter run -10 Dumbbell Hang...

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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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