Author page: thorbeckes

Tuesday, January 6th

Performance is in red, Competition is in blue,  Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 2 minutes, for 10 minutes (5 sets): Pause snatch deadlift x 3-4 reps (Pause at mid-shin, kneecap, and mid-thigh for 2...

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Monday, January 5th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 2 minutes, for 10 minutes (5 sets): Back squat x 5, 4, 3, 2, 1 reps (Make these tough) B1) Push press – 5 sets of 3...

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Friday, January 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A)Every 3 minutes, for 12 minutes (4 sets): Romanian Deadlift x 10, 8, 6, 4 reps  WOD: 12 minute AMRAP  -9 Box jumps, step down...

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Wednesday, December 31st

Taking Advantage of Holiday Downtime Often times coaches and athletes have time to decompress and unwind a bit around the holiday season. Generally that decompression leads to great opportunities to understand how the year went, where strides...

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Tuesday, December 30

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Snatch-grip deadlift x 6-8 reps WOD 1: 3 rounds for time: 15 Strict supine ring row – set rings to hip height 15...

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Monday, December 29th

Box Brief: Beginning Monday, January 5th , NEW CLASSES! Monday, Wednesday and Friday and 12pm. Performance is in red, Competition is in blue, Accessory Work is in Orange, Optional Conditioning is in pink Strength: A) Every 3 minutes, for 15...

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Friday, December 26th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 2 minutes, for 6 minutes (3 sets): Bench Press x 8-10 reps B) Every 2 minutes, for 10 minutes (5 sets): Strict Pullups x 5-8 tough reps WOD: 5 rounds...

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Wednesday, December 24th

Box Brief: Classes at 5am, 7am, and 9am today. No classes Christmas Day. Performance and Competition are in red. Strength: A) Every 3 minutes, for 9 minutes: Front Squat 5@65, 3@75, AMrAP@85% B) Every 3 minutes, for 9 minutes: Romanian Deadlift...

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