Author page: thorbeckes

Tuesday, February 20th

Performance is in red, Competition is in blue A) On the minute for 10 minutes: Even: 15 Double Unders Odd: 10 Hang Power Snatches   B) For time: 1000m Row 50 Thrusters, 45/35 30 Pull-Ups Go your hardest. Baller status for unbroken reps on the...

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Monday February 19th

Performance is in red, Competition is in blue  A) 3 sets of: Deadlift x 5 reps  rest 60 seconds Strict Pullup x 2-3 reps rest 60 seconds Nost and Toes Handstand Hold x 30-45 seconds rest 60 secodns  B) On the minute, for 24 minutes: 1) 10 Push...

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Saturday, February 18th

Bar Muscle-Up Progressions 1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.) 2) Low-Bar Dips (set barbells in racks at bottom of sternum height and secure with bands. Perform...

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Friday, February 17th

12 Great Exercises to Warm Up and Activate Your Glutes -BarBend Rick’s Putting the “Hamner” Down -CrossFit Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Barbell Split Squat x 12 reps each leg...

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Thursday, February 16th

Performance and Competition are in red A) On the minute, for 21 minutes: Minute 1: Row Minute 2: Jump Rope Minute 3: Assault Bike Keep this easy B) 3 sets of: Deadlift x 10-15 reps with a one second pause at the top around 60% of 1 rep max rest...

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Wednesday, February 15th

Road to the Arnold: Hafthor Björnsson- Rogue Fitness Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Push Press x 5 reps      Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds Plank...

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Tuesday February 14th

CRASH-Bs: The High and Hell of Indoor Rowing – Sports Illusrated Performance is in red, Competition is in blue A) Work up to a Power Snatch slightly heavier than what you’ll use in the workout. B) 7 Rounds of: 3 Minute AMRAP 3 Power...

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Monday, February 13th

Back Pain and Butt Winks: A Better Squat -The Low Back Fix Training and Discipline- Starting Strength 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...

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