Author page: thorbeckes

Thursday, February 19th

A) 5 Rounds or 30 minutes, for quality-Double over hand “Quiet” Deadlift x 3-Row 300 meters -10 Dumbbell Box Step Overs 50/35, 24/20 (1 bell)-10 Ring Rows-20 seconds Dumbbell Side Plank (DB held above the body)-60 seconds of...

Read more

Wednesday, February 20th

A) Every 90 seconds, for 12 minutes (8 sets):Bench Press x 3 reps  Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion. From your chest to full lockout. You want to make that phase as quick and explosive as...

Read more

Tuesday, February 18th

A) Every 2 minutes, for 10 minutes (3 sets):Hang Power Clean x 3 reps Work up to and BEYOND your workout weight for today. NAIL your positions and work on your vertical “jump” today. Get tall! B. “Taco Tuesday”FOR TIME:15-12-9Hang Power Clean...

Read more

Monday, February 17th

Happy Birthday Shad! A) On the minute, for 30 minutesMin 1:12/10 Cal BikeMin 2: 20 V-UpsMin 3: 12 Sumo Deadlift High Pulls 75/55Min 4: 20 DB Goblet Reverse Lunges 50/35Min 5: 45 Sec Max DB Plank Touches  *DB placed arm’s distance in front of...

Read more

Saturday, February 15th

A) In teams of two:Every minute, on the minute, for 30 minutes:Min 1: Wall Balls (20/14)Min 2: Toes to barMin 3: Box Jumps (24/20)Min 4: Push Press (75/55)Min 5: Cal RowMin 6: REST * Partners switch every 30 seconds*Score= Total reps This is...

Read more

Thursday, February 13th

Happy Birthday Rickie! A) 15 Minute AMRAP500 Meter Row50 Double-Unders10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B) 15 Minute AMRAP400 Meter Run30 Push-Ups20 Wall Ball Shots 20/14   

Read more

Wednesday, February 12th

A) 21 Minute AMRAP6 Bar Muscle-Ups18 DB Hang Power Cleans 50/3536 Walking Lunges Scale BMU with Bands, or kipping C2B or chin over bar This one will be a bit grippy! Choose a tough, but fun gymnastics skill here–you should be able to hit the reps...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531