Author page: thorbeckes

Wednesday, October 23rd

A) 3 sets:2 min row2 min AMRAP:10 lunges5 inchworm + push up B) 2 sets:21 Ring Rows12 DB Bench Press15 Ring Rows9 DB Bench Press9 Ring Rows6 DB Bench Pressrest 5 minutes  and row or bike easy C) 5 sets of:Bench Press x 5 reps rest 2 minutes  Work...

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Saturday, October 20th

A) In teams of three, complete as many rounds and reps as possible in 12 minutes of:12/9 Calories of Rowing18 American Swings 53/35immediately followed by…Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and swings  Rest 8...

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Tuesday, October 14th

A) 3 sets of: 3-2-1 reps using 85% of your best 1 rep – Rest 20 seconds between clusters and 90 seconds between sets  B) In teams of two, alternating whole rounds:20 minute AMRAP:20 Double Unders 100m Run5 Devil’s Press 50/35 (burpee +...

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Monday, October 14th

A) On the minute, for 10 minutes:3 Deadlifts @65% 1RM Each set should feel solid. NAIL your set up, and be sure to stay tight into the later rounds B) 12 minute AMRAP:21 wall balls (20/14)15 toes to bar Go unbroken on the wall balls. Break the...

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