Author page: thorbeckes

Friday, June 24th

Performance is in red, Competition is in blue A1) 3 sets of: Front Squat x 5+ reps (Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight) Rest 30 seconds A2) 3 sets of: Strict Chin Up x 4 reps (add weight if this is easy) rest...

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Thursday, June 23rd

Performance and Competition are in red You may complete these in any order but A, B and C is recommended. A)  4 Rounds For Time 3 Ring Muscle Ups  (Try to use the rings. You may sub bar muscle ups. Otherwise do toes to bar and burpees) 12 Toes To...

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Wednesday, June 21st

Performance is in red, Competition is in blue, Accessory Work is in orange A1) 3 sets of: Bench Press x 5+ reps (start light enough to add weight throughout the cycle. Go for max reps on third set) rest 30 seconds A2) 3 sets of: Bent Over Row x 8...

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Tuesday, June 20th

Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 90 seconds, for 15 minutes (10 sets): Deadlift + Hang Power Clean + Front Squat + Push Jerk B) For Time 20 Push Presses 95/65 20 Pull-Ups 200m Run 10 Push Press...

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Monday, June 20th

We’ll continue programming barbell lifts on consistent days of the week. The programming of the Olympic lifts will have an emphasis on hang variations and pulls. Monday – Back Squat + Metcon Tuesday –  “Competition” Bench...

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Saturday, June 18th

Performance is in red, Competition is in blue A) On The Minute, for 12 minutes (6 sets): Even: 3 Hang Power Cleans Odd: 25 Double Unders B) 10 Minute AMRAP 25 Calorie Row 25 Wallballs 25 Shoulder To Overhead 25 Box Jumps (step down) C) On the...

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Friday, June 17th

The Kalsu WOD: The Origins of “The Hardest Workout Ever”- Fitness HQ The Any-Protein-Goes Guide to Summer Grilling -Outside Performance is in red, Competition is in blue A) 5 sets of: Back Squat x 3 reps   (build to a heavy triple) 30...

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Thursday, June 16th

Perfromance is in red, Competition is in blue  A) Every minute, on the minute, for 12 minutes: Minute 1 – Push Press x 6 reps Minute 2 – Renegade Rows with Dumbbells x 6 reps (Push-Up, Row Left, Push-Up, Row Right) Minute 3 – Plank x 30-40...

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2020 Borst Ave., Unit 2 Centralia, WA 98531