Author page: thorbeckes

Saturday, September 5th

No 5am class on Monday (Labor Day). All other classes will run as normal. Mike Langstaff back in the gym tearing up barbells after fighting wildfires on the east side B) Three sets of: Hip Extension drill x 10 reps Rest as needed Kipp Pullup x10...

Read more

Friday, September 4th

Which program should I follow? Performance Learn about training strength, energy systems; balance your fitness, understand and create an awareness as to what works best for you, how to do the program, teach others starting out, create a balance...

Read more

Thursday, September 3rd

This is just a taste of the activities that went on today If you have trained Monday through Wednesday take today as a rest day.  Performance and Competition are in red A) Every minute, on the minute, for 12 minutes: Minute 1 – Nose And Toes...

Read more

Wednesday, September 2nd

Class today at 6am!! A) 4 sets of: Deadlift x 5 reps (build over the sets) Rest 45 seconds Pushups x Max reps (chest to flooR) Rest 45 seconds B) On the minute, for 30 minutes: Minute 1: Pullups x 5-7 reps Minute 2: Wall Balls x 8-10 reps Minute...

Read more

Tuesday, September 1st

Performance is in red, Competition is in blue, Optional Conditioning is in pink, Demo videos are in green. A) Every 2 minutes, for 10 minutes (5 sets): Hang Power Snatch x 2 + Overhead Squat x 2 reps B) 3 sets of: Strict Knees to Elbows x 6-8...

Read more

Monday, August 31st

New Class Monday, Wednesday and Friday this week at 6am!! A) 3 sets of: Back Squat x 8 reps @3010 Rest 60 seconds Ring Row x 10-12 reps @2111 Rest 60 seconds Plank x 30-45 seconds Rest 60 seconds Double Unders x 60 seconds Rest 60 seconds B) 4...

Read more

Saturday, August 29th

A) 8 Minute AMRAP Row 150m 25 Double Unders 5 Handstand Pushups Rest 4 minutes B) 8 Minute AMRAP 10 walk lunges 10 Russian Swings 1.5/1pd 10 Abmat Situps Rest 4 minutes C) 8 Minute AMRAP 2 unbroken Muscle Ups 7 GHD situps 3 Power Snatches 115/75...

Read more

Friday, August 28th

A) On the minute, for 9 minutes: Minutes 1: 6-8 Ring or Stationary Dips Minutes 2: 45-60 second Nose-to-Wall Handstand Hold or Handstand Wall Run Minutes 3: Alternating Pistol Progressions x 6-8 each leg B) Every minute, on the minute, for 24...

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