Author page: thorbeckes

Tuesday, January 24th

Performance is in red, Competition is in blue A) On the minute, for 15 minutes: 1) 3 Hang Power Snatches  2) 10 Pullups 3) 30 Double-Unders The Power Snatch should be on the medium-heavy side. Sub jumping pull-ups or ring rows and 15 attempts or...

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Monday, January 23rd

The Secret to Pull-Ups -CrossFit Journal Performance is in red, Competition is in blue, Links are in green A) 2 sets of: Back Squat x 10 reps rest 90 seconds B) 2 sets of: Front Squat x 10 reps rest 90 seconds Move directly from the Back Squat to...

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Saturday, January 21st

Performance is in red, Competition is in blue A) On the minute, for 21 minutes (7 sets each): Minute 1: Support hold on rings or bars x 20-30 seconds accumulated Minute 2: Side Plank x 30 seconds / side  Minute 3: Handstand Hold x 20-30 seconds ...

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Thursday, January 19th

Louie Simmons: The 66-Year-Old Legend Who Trains the Strongest Humans in the World- Grit Performance and Competition are in red, Links are in green A) On the minute, for 14 minutes (7 sets each): Even: 1 Weighted Chip Up Odd: 1 Weighted Dip Build...

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Wednesday, January 18th

Benefits of a Lunch Hour Walk- NY Times Performance is in red, Competition is in blue, Links are in green A) On the minute, for 15 minutes Minute 1: Power Snatch from just below the knee x 3 reps Minute 2: Double Unders x 60 seconds Minute 3...

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Tuesday, January 17th

Performance is in red, Competition is in blue A) 7 Rounds Max Rep Strict Dip 15 Calorie Assault Bike Sprint Go hard on the Dips and move directly to the Bike. Go for an all-out effort on the bike. Scale the dip so you can get at least 5 reps...

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