Author page: thorbeckes

Monday, March 23rd

Strength: A) Every 3 minutes, for 9 minutes (3 sets): Back squat x 5 reps *On 3rd set, Max reps. B) Every 2 minutes, for 8 minutes (4 sets): Push press x 5 reps WOD: For time 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 -Push Press (use weight similar to the DB...

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Friday, March 19th

Performance is in red, Competition is in blue Strength: 4 sets of: A1) Deadlift x 5 reps – build first set from 65%1RM Rest 45 seconds A2) Single Arm Dumbbell Row ×6-8 each arm Rest 2 minutes WOD: Against a running clock From 0:00-4:00 2 rounds...

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Thursday, March 19th

Performance and Competition are in red Strength: A) Side Plank Max Effort each side. Rest 2 minutes between sides. B) Every 2 minutes, for 12 minutes (6 sets): Behind the neck Push Press x 3 reps (safe return to the shoulders) WOD: 400 Meter Warm...

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Wednesday, March 18th

Performance is in red, Competition is in blue Strength: A) Close Grip Bench press (hands about 12″ apart) x 10, 10, 10, 10 – rest 2 minutes 4 sets of: B1) Bent Over barbell Row x10 reps Rest 60 seconds B2) Powell raise x 8 reps each arm...

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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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