Author page: thorbeckes

Thursday, November 20th

A) 15 minutes of Rowing Work at a pace you could sustain for an hour or more. You should be able to breath through your nose the entire time. B) 30 minutes for quality:1) 10 Alternating Cossack Squats with KB or DB in goblet hold2) :30 second...

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Wednesday, November 20th

Foundations starts Monday, November 25th! Upcoming Programming For the last nine months, the gym programming has followed an “open road” format with varying off-ramps and on-ramps along the way.  With the Open behind us, we’ll...

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Tuesday, November 19th

Foundations starts Monday, November 25th! Upcoming Programming For the last nine months, the gym programming has followed an “open road” format with varying off-ramps and on-ramps along the way.  With the Open behind us, we’ll...

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Monday, November 18th

Foundations starts Monday, November 25th! Upcoming Programming For the last nine months, the gym programming has followed an “open road” format with varying off-ramps and on-ramps along the way.  With the Open behind us, we’ll...

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Saturday, November 16th

A) 5 Rounds for time 400 meter run30 wall balls 20/1420 toes to bar 35 minute time cap This one will come down to:1. Run straight to the ball. DO NOT walk from the door to your station. Get your first set, EVEN if you break up the 302. QUICK rest...

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Friday, November 15th

Happy Birthday Luke! A) On the minute, for 3 minutes: Back Squat Set 1: 5 reps @ 40% Set 2: 5 reps @ 50% Set 3: 3 reps @ 60% These are warm up sets. B) Every 2 1/2 minutes, for 6 minutes: Set 1: 5 reps @ 75% Set 2: 5 reps @ 85%

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Wednesday, November 13th

Happy Birthday Terry! A) On the minute, for 3 minutes:Bench PressSet 1: 5 reps @ 35%Set 2: 5 reps @ 45%Set 3: 3 reps @ 55%These are warm up sets. B) Every 2 1/2 minutes, for 6 minutes:Set 1: 5 reps @ 60%Set 2: 5 reps @ 70%Set 3:  5+ reps @ 80%...

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