Author page: thorbeckes

Saturday, June 3rd

  Performance is in red, Competition is in blue, Likes are in green A) For time: Run 800 Meters immediately followed by… Three rounds of:  8 Ring Dips 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings 53/35...

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Friday, June 2nd

Performance is in red, Competition is in blue, Links are in green Five sets of: Split Jerk x 5 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds Rest 45 seconds Side Plank Kettlebell Hold x 20-30 seconds each side Rest 45...

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Thursday, June 1st

Performance and Competition are in red A) 3 sets of: Back Rack Reverse Lunge x 8 reps  Perform 8 reps on one leg then 8 reps on the other. rest 2 minutes between sets  B) Every 2 minutes, for 16 minutes (8 sets): Sprint 100 meters  10 American...

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Wednesday, May 31st

Class at 6am! My Relationship with Pain- Training Think Tank 5 Keys to Forming Any Habit -Zen Habits Performance is in red, Competition is in blue, Links are in green A) Every 45 seconds, for 8 sets: Sumo Deadlift x 5 reps  B) 30 minutes, Not for...

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Tuesday, May 30th

10 Signs You’ve Found Your Perfect Lifting Partner -BarBend Performance is in red, Competition is in blue, Links are in green A) 4 sets of: 12 Strict banded pullups rest 30 seconds 16 Side plank dumbbell reverse fly 8 each arm rest 30...

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Monday, May 29th

Classes at 8 and 9am today   Performance and competition are in red A) “Murph” For time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was...

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Saturday, May 27th

Memorial Day Schedule: 8am and 9am class Performance is in red, Competition is in blue A) Run Repeats 5 sets 3-min Run @80% 2-min Walk recovery B) 12 Minute AMRAP 45 Double Undes 6 Overhead Squats 45/35 3 Pullups 3 Dips A) Run Repeats 5 sets ...

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Friday, May 26th

Shoulder Internal Rotation Flow To Get Better at Managing Your Time, Borrow a Training Strategy from Elite Athletes -NY Mag Performance is in red, Competition is in blue, Links are in green  A) 4 sets of: Hang Snatch x 5 reps Rest 45 seconds...

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