Author page: thorbeckes

Thursday, October 13th

Performance is in red, Competition is in blue A) 3 sets of: Standing Single Arm Dumbbell Press x 8-10 reps Rest 60 seconds Ring Row x 5-7 reps   (elevate feet to make these more difficult. You could also add a weight vest) Rest 60 seconds B) 10...

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Wednesday, October 12th

Performance is in red, Competition is in blue A) Four sets of: Turkish Get-Up x 2 reps each arm Rest 45 seconds Strict Pull-Ups x 6-8 reps  Rest 45 seconds Deadlift x 6-8 reps Rest 45 seconds B) 3 rounds for time of: 500 Meter Row 15 Hand-Release...

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Tuesday, October 11th

Weightlifting Technique with Brooke Ence- Barbell Up Performance is in red, Competition is in blue, Links are in green A) 4 sets of: 3 Hang Power Snatch + 6 Alternating Overhead Reverse Lunges (3 each leg) Rest 60 seconds Weighted Plank Hold x 60...

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Monday, October 10th

Teach Every Child About Food- TED Performance is in red, Competition is in blue, Links are in green A) Three sets of: Back Squat x 6-8 reps  Rest 60 seconds Single-Leg Hip Bridge x 8-10 reps each leg Rest 60 seconds Single-Arm Dumbbell External...

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Saturday, October 8th

Performance is in red, Competition is in blue A) 5 sets of: Hang Power Clean x 3 reps Rest 60 seconds Double Under Practice x 60 seconds  Rest 60 seconds  B) 5 Rounds For Time 15 Dumbbell Thrusters 15 Calorie Row A) 20 minutes to build to a 1 Rep...

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Friday, October 7th

4 Exercises to Improve Overhead Performance in WODs -BarBend Performance is in red, Competition is in blue, Links are in green A) Back Squat If you would like to build to a heavy single Back Squat, build up to what you squatted for 5 last week...

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Thursday, October 6th

Performance and Competition are in red A) Every 90 seconds, for 7 sets: Weighted Pull Up x 1 rep.  (Build to a 1 rep max. Load with belt and chain, ankle weights of medicine balls. OR use as little assistance as needed to achieve 1 rep.) B) Every...

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Wednesday, October 5th

Choose to Fight Training -Think Tank Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Deadlift x 2-4 reps rest 60 seconds Dumbbell Bench Press x 8 reps rest 60 seconds (If you want to build to a heavy single, start...

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