Author page: thorbeckes

Saturday, November 28th

“Performance” A) For time: Row 800 meters 30 Dumbbell hang clean and jerks 35/15 10 AbMat situps 20 Dumbbell hang clean and jerks 35/15 20 AbMat situps 10 Dumbbell hang clean and jerks 35/15 30 AbMat situps Row 800 meters...

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Friday, November 27th

No class at 5am. All other classes are as normal. “Performance” 4 sets of: A1) Split Squat x 5 reps each leg (pause 2 seconds in the bottom) Rest 60 seconds A2) Close Grip Bench Press × 5 reps Rest 60 seconds B) 5 minute AMRAP 400...

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Thursday, November 26th

In teams of two, complete the following for time: -Run 800 meters Then… 10 Rounds of “DT” -12 Deadlifts 135/95 -9 Hang Power Cleans 135/95 -6 Should To Overhead 135/95 Then… -Run 800 meters (partners alternate full rounds...

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Wednesday, November 25th

Box Brief: On Thursday (Thanksgiving) the schedule will be the following: 7am Open Gym, 8am Group Class, 9am Group Class. All other classes will be canceled. Friday classes are as normal except no 5am. “Performance” and...

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Tuesday November 24th

Box Brief: On Thursday (Thanksgiving) the schedule will be the following: 7am Open Gym, 8am Group Class, 9am Group Class. All other classes will be canceled. Friday classes are as normal except no 5am. “Performance” A) 2 sets of: Good...

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Monday, November 23rd

Box Brief: On Thursday (Thanksgiving) the schedule will be the following: 7am Open Gym, 8am Group Class, 9am Group Class. All other classes will be canceled. Friday classes are as normal except no 5am. “Performance” 3 sets of: A1)...

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Saturday, November 21st

“Performance” A) 5 sets of: Scapula pullup x 4-6 reps (hold scaps together for 3 seconds) Rest 90 seconds B) Complete 5 sets of 3-5 reps of the following: Negative pullup (5 second lower) OR Strict pullup Rest 90 seconds C) On the...

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Friday, November 20th

“Performance” A) 4 sets of: Split Squat x 6 reps each leg (pause 2 seconds in the bottom) Rest 90 seconds B) 4 sets of: Push Press x 8, 8, 6, 6 reps Rest 90 seconds C) 3 Rounds of: 3 minute AMRAP 10 Alternating Step-ups 24/20 (5 each...

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