Author page: thorbeckes

Monday, December 22nd

Box Brief: No evening classes Christmas Eve, no classes Christmas Day 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):Back squat –...

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Friday, December 19th

  Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) On the minute, for 10 minutes: For total reps 30 seconds of Russian Swings 30 seconds of rest B) Every 2 minutes, for 10 minutes: Strict pullups × 5-8...

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Thursday, December 18th

Performance and Competition are in red *If you missed a lift this week you can make it up today. Whichever is more important to you. Otherwise…. Strength: Every minute, on the minute, for 9 minutes: Minute 1: 10-15 Toes to bar Minute 2: 30...

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Wednesday, December 16th

Brittany with a 158# Snatch PR *Christmas Party this Saturday! Performance is in red, Competition is in blue, Accessory work is in orange, Optional Conditioning is in pink Strength: A) Every 2 minutes, for 8 minutes (4 sets):  Frankenstein squat...

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Tuesday, December 16th

Mallory Long hitting a 230 lb Back Squat for a 10 lb PR Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 3 minutes, for 9 minutes (3 sets): Snatch-grip deadlift ×8 reps  B) Every 2 minutes, for 8...

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Monday, December 15th

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):  Back squat x 5 reps  B) Every 2 minutes, for 6 minutes (3 sets): Strict press x...

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Friday, December 12th

  Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 2 minutes, for 12 minutes (6 sets): Romanian Deadlift x 8, 6, 4, 8, 6, 4 reps B) Accumulate 5 minutes in a Plank, each time you drop, perform 15...

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Thursday, December 11th

Performance and Fitness are in red Strength: On the minute, for 12 minutes: 5-10 Toes To Bar Partner WOD 5 Rounds Each of: 20/15 Calorie Row 15 Burpees to a plate (Parter A completes a round, Partner B completes a round. Aim for 80-90% effort on...

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