Author page: thorbeckes

Thursday, November 10th

4PM OPEN GYM AND 5PM CLASS START TODAY Performance is in red, Competition is in blue A) Every 2 1/2 minutes, for 6 sets: 1 Hang Power Clean + 3 Split Jerks B) For Time 31 Single Arm Dumbbell Snatches      (31 reps total) 31 Burpees To Plate 31...

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Wednesday, November 9th

Performance is in red, Competition is in blue, Accessory Work is in orange A) 3 sets of: Press x 10 reps Rest 30 seconds Dumbbell Bent Over Row x 8-12 reps Rest 90 seconds Perform the Press at about 90% of what you successfully made for 10 in...

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Tuesday, November 8th

Performance is in red, Competition is in blue A) On the minute, for 15 minutes: Minute 1: Hang Clean and Jerk x 3 reps Minute 2: 30-45 second Noes and Toes Handstand Hold   (scale with pike hold from a box) Minute 3: 30-45 second Hollow Hold B)...

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Monday, November 7th

Repurposing Recovery Day -Starting Strength Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) On the minute, for 6 minutes: Hang Squat Clean x 1 rep (use a weight you can move with ease. Use this as...

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Saturday, November 5th

Performance and Competition are in red A) 5 Rounds for Time: 10 Squat Snatches 115/75   (Scale with hang snatches or dumbbell snatches) 10 Over-the-Bar Burpees  250m Run (Stop sign and back, alley and back) B) Every minute, on the minute, for 10...

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Friday, November 4th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps rest 30 seconds Double Kettlebell Front Rack Carry x 45 meters (Rig 3 times) rest 90 seconds B) 8 Rounds, Not For Time 15 second Ring Support at top of dip 15 second...

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Thursday, November 3rd

Performance and Competition are in red A) 5 sets of: Snatch Balance x 1 reps (pause 3 full seconds in the bottom) rest 90 seconds Warm up and perform 5 tough singles of a Snatch Balance or Overhead Squat. If you newer to the movements then go...

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Wednesday, November 2nd

Time to Train -Starting Strength Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Push Press x 10 reps (Build over the sets) rest 30 seconds Dumbbell Bent Over Row x 8-12 reps rest 90...

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2020 Borst Ave., Unit 2 Centralia, WA 98531