Author page: thorbeckes

Wednesday, April 6th Test Week

For the Performance group, use THIS 1 rep max conversion chart to estimate your 1 rep max. For example, if you squatted 240 lbs for 5 reps, your estimated 1rm is 274 lbs! Yesterdays whiteboard Performance is in red, Competition is in blue A)...

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Tuesday, April 5th

This is a testing week. Make sure to record all you work neatly to the white board. Yesterdays Whiteboard  The History of the Burpee Task & Purpose How To Do Handstand Push-Ups: 5 Simple Drills WODPrep Performance is in red, Competition is in...

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Monday, April 4th

One of the benefits of working with a small group every day is that you get to know each other so well. This is also the same reason that it can make saying goodbye so hard. Over the years I’ve said hello and goodbye to a lot of people and...

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Saturday, April 2nd

This week is a transition week. Don’t do any “extra work” today and be ready to hit it hard on Monday. Performance is in red, Competition is in blue A) In teams of two, complete as many rounds and reps as possible in 30 minutes...

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Friday, April 1st

Performance is in red, Competition is in blue A) Every 90 seconds, for 18 minutes (4 sets): Station 1 – Deadlift x 5 reps  Station 2 – Tempo Push-Ups x 10-15 reps @ 1111 Station 2 –  Ring Rows x 8-10 reps @ 2111 B) “Christine” Three rounds for...

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Thursday, March 31st

Performance and Competition are in red A) Every 90 seconds, for 15 minutes, alternate between the following two exercises: Overhead Squat x 6 reps @3211 (3 sec down, 2 in the bottom, 1 up, 1 at the top) Strict Dips x 4-6 reps (if this range is...

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Wednesday, March 30th

Performance is in red, Competition is in blue A) Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) B) Every 3 minutes, for 15 minutes: Close Grip Bench Press x 4-6 reps C) Three sets of: Single-Arm DB Row x 8...

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Tuesday, March 29th

Performance is in red, Competition is in blue A) In teams of three, perform three rounds each for time of: Row 800/650 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the rower as soon as the...

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