Author page: thorbeckes

Tuesday, February 25th

A) Every 2 1/2 minutes, for 5 sets: Back Squat x 3 Reps Working up to 85-90%. note heaviest set! Get under some heavy weight today. Doesn’t have to be a max but aim to hit something heavy today.  B) “Taco Tuesday”3 Rounds for times:21 Back Squats...

Read more

Monday, February 24th

A) On the minute, for 21 minutes:MIN 1 – 3 Hang Power Snatch (Building)MIN 2 – 9, 12, or 15 Toes to BarMIN 3 – 9, 12, or 15 Hand Release Push-Ups (Score is heaviest set of 3 power snatches) Weightlifting AND gymnastics today! You can scale this...

Read more

Saturday, February 22nd

A) For time in teams of 2:120 Thrusters 115/75*Every 4 minuets, beginning on 00:00, run 200m together. Rx+ 125/85 Partner A works while Partner B rests. Reps can be broken up anyway. *25 minute time cap Start with a few big sets. This weight...

Read more

Friday, February 21st

A) Row-BurpeeIn 12 minutes…..Row 2000m* with remaining time Max Burpees(Score is burpees. Also, note your 2000m time) A fun challenge. This is a test of your aerobic capacity and endurance. Row at an aggressive pace, then just hang on to whatever...

Read more

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