Author page: thorbeckes

Friday, December 12th

  Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 2 minutes, for 12 minutes (6 sets): Romanian Deadlift x 8, 6, 4, 8, 6, 4 reps B) Accumulate 5 minutes in a Plank, each time you drop, perform 15...

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Thursday, December 11th

Performance and Fitness are in red Strength: On the minute, for 12 minutes: 5-10 Toes To Bar Partner WOD 5 Rounds Each of: 20/15 Calorie Row 15 Burpees to a plate (Parter A completes a round, Partner B completes a round. Aim for 80-90% effort on...

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Wednesday, December 10th

Brittany Lee strengthening that rotator cuff and getting #ScapJacked Zach Landgraf hitting a 145# 3 Positing Snatch. Eli Nunez getting back at it with an easy 115# Snatch. Performance is in red, Competition is in blue, Accessory Work is in orange...

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Tuesday, December 8th

Performance is in red, Competition is in blue, Accessory Work is in orange Strength: A) Every 45 seconds for 10 sets: Box jump for height x 1 rep B) Every 3 minutes, for 9 minutes (3 sets) Supine ring rows with 2 sec pause at the top. (feet on a...

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Monday, December 8th

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A)Every 3 minutes, for 9 minutes (3 sets):  Back squat x 10 reps  (Increase the weight from last time) B) Every 2 minutes, for 10 minutes (5 sets): 3 Strict...

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Friday, December 5th

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps  B1) Every 3 minutes, for 12 minutes: Romanian Dead Lift x 10, 8, 6, 4 reps B2)  Accumulate x8-15...

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Thursday, December 4th

Performance and Competition are in red Strength: 15 minutes to establish a 3RM Weighted Pull Up and Dip.  Or perform 3 with the least amount of assistance.  WOD: Partner A/B work out Complete as many rounds and reps as possible in 12 minutes...

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Wednesday, December 3rd

Performance is in red, Competition is in blue, Accessory work is in orange Strength: A) On the minute, for 8 minutes (4 sets each leg) Bulgarian Split Squat  – pause 2 seconds – × 4-6 reps B) Every 2 minutes, for 8 minutes (4 sets)  Close-grip...

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