Author page: thorbeckes

Monday, October 13th

Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional Conditioning is in pink. Strength: A) Every 45 seconds, for 18 minutes (8 sets of each) perform the following: Interval 1 – Snatch Balance x 1 rep Interval 2 – High...

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Friday, October 9th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: A) Every 90 seconds, for 15 minutes (10 sets): High Hang Snatch x 1 rep Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically...

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Thursday, October 8th

If you have trained Monday- Wednesday, take today as a rest day. Fitness and Performance are in red, extra credit is in orange Strength: Every 3 minutes for 9 minutes Bench Press x 5 reps 5 reps at 60% 5 reps at 70% Max Reps at 80% WOD: For Time...

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Wednesday, October 8th

Fitness is in red, Performance is in blue, Extra Credit is in orange Three sets of: Strength: A) Every 90 seconds, for 4 1/2 minutes                                                            

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Tuesday, October 7th

To visit the Northwest Sports Hub click HERE Fitness is in red, Performance is in blue. Strength: A. Every 2 min for 20 min (10 sets) of: High hang power clean + hang power clean B. Every 3 min for 15 min (5 sets) Russian Step-Ups with Dumbbells...

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Monday, October 7th

Fitness is in red, Performance is in blue, extra credit is in orange, optional conditioning is in pink. Strength: A) Every 30 seconds, for 15 minutes (10 sets of each) perform the following: Interval 1 (30s) – Overhead Squat x 1 rep Interval 2...

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Friday, October 3rd

Fitness and Performance is in blue, Extra Credit is in orange   Strength: A) Every 90 seconds, for 15 minutes (10 sets):                                                            Snatch x 1 rep *Build by

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Thursday, October 2nd

Fitness and Performance are in red Strength: Every two minutes, for 14 minutes (7 sets) Weighted PullUp X 1 to a 1RM WOD: “Elizabeth”   (15 minute time cap)  21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip

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902 Johnson Rd Centralia, WA 98531