Author page: thorbeckes

Monday, September 22nd

**Deload/Transition Week ** Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional conditioning is in purple. Strength: A) Every two minutes, for 12 minutes (five  sets) Overhead Squat x 3 reps B) Every two minutes, for 10...

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Friday, September 19th

Fitness is in red, Performance is in blue, Extra Credit is in orange Strength: Three sets of: Bench Press x 6-8 reps  Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps  Rest 60 seconds WOD: For time: 50/30 Push-Ups 400 Meter Run 30 Heavy...

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Wednesday, September 17th

Fitness Work Is In Red, Performance Work Is In Blue, Extra Credit Is In Orange Strength: Four sets of -8-10 Front-Racked Alternating Reverse Lunges each leg Rest 60 seconds -5 Seated Dumbell Strict Shoulder Press Rest 60 seconds WOD: Four rounds...

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Monday, 8-25-14

Fitness 4 sets of: -High Hang Power Snatch x 5 reps Rest 60 seconds -Strict Pullup x 8-10 reps Rest 60 seconds -Back Squat x 5 reps Rest 60 seconds WOD: 12 Minute AMRPAP -6 Strict Presses -200 Meter Run Performance Strength: A) Every two minutes...

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Friday, 8-22-14

Fitness A) Every two minutes, for 16 minutes Push Press + Split Jerk Build over the sets B) )Every 3 minutes, for 18 minutes (6 sets): Back Squat Build by feel *Set 1 – 4 reps *Set 2 – 3 reps *Set 3 – 2 reps *Set 4 – 2 reps *Set 5 – 2

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Thursday, 8-21-14

If you have trained Monday-Wednesday, take today as a rest day. Fitness WOD: In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of: -20 Wall Ball 20/14 -10 Burpees -300 Meter Run...

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