Author page: thorbeckes

Monday, September 2nd

A) In teams of two, complete the following for time:30 Squat Clean and Jerks 115/7560 Chest To Bar Pullups 30 Squat Snatches 115/75*Partition the reps anyhow RX+30 Squat Clean and Jerks 135/9530 Muscle Ups (ring or bar)30 Squat Snatches...

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Thursday, August 29th

A) Every 2 1/2 minutes, for 5 sets:30 Seconds farmer carry Use the first 3 sets as warmup sets. Then perform the last two sets heavy.  The goal is to progress toward 3/4 body weight in each arm for 30 seconds. B) On the minute, for 16 minute:1)...

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Wednesday, August 29th

A) Every 2 1/2 minutes, for 5 sets:Back Squat x 1 rep Work up to a new 1RM or something *really* heavy today!  Warming up with 2 sets of 5 reps at a moderate load and 2 sets of 3 reps at a heavier load. Start doing singles at a weight where you...

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Tuesday, August 27th

A) On the minute, for 15 minutes: Rounds 1-5  High hang squat snatch x 3 reps Rounds 6-10  Hang squat snatch x2 reps Rounds 11-15  Squat snatch x 1 rep  Build from light-to-heavy over the total course of 15 minutes. Repetitions are 1-3. Lower...

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Monday, August 26th

  A) On the minute, for 8 minutes (4 sets):Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip). Use stationary bars or one foot on the floor as needed. Odd – 3 tall box jumps (work up as high as...

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Saturday, August 24th

Happy Birthday Darin! A) With a continuous running clock, perform the following for times:0:00 – 1000 Meter Row5:00 – 75 Shoulder to Overhead (115/75 lbs)10:00 – 15 Bar Muscle-Ups or 30 Strict Pull-Ups15:00 – 75 Hang Clean and Jerks 50/35 (break...

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Friday, August 23rd

A) Every 2 1/2 minutes, for 3 sets:Back SquatSet 1 – 5 reps @ 70%Set 2 – 3 reps @ 80%Set 3 – 1 rep @ 90% Take a few sets to warm up to 70% Followed by… B) Every 2 minutes, for 10 minutes (5 sets):Back Squat x 1 rep @ 95% C) Three

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Thursday, August 22nd

A) On the minute, for 12 minutes:1 hang squat snatch + 2 Overhead Squats  Start with PVC, then empty barbell until squats feel limber. Work up to a weight slightly OVER what you’ll do for the workout today. B) 6 Minute AMRAP1 hang squat snatch...

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