Author page: thorbeckes

Tuesday, May 14th

Announcements Track Day This Saturday, 5/18 we’ll be at the track at 8am.  Bring a friend. The workout will be scaleable.  Assessment Days: Tuesday 5/14-Wednesday 5/15-Friday 5/16  Please see the Athlete Levels Document below for more information...

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Monday, May 13th

Happy Birthday Rose! Announcements Track Day This Saturday, 5/18 we’ll be at the track at 8am.  Bring a friend. The workout will be scaleable.  Assessment Days: Tuesday 5/14-Wednesday 5/15-Friday 5/16  Please see the Athlete Levels Document below...

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Friday, May 10th

A) 7 min EMOM3 squat cleans B) 7 min EMOM1 strict press, 1 push press, 1 jerk C) 5 min EMOM1 clean + 2 jerk D) 10 minutes to work up to a heavy set of  1 clean + 2 Jerks Training Day – goal is to work up to a heavy set of 1

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Wednesday, May 8th

Happy Birthday Doug! LVL 1 A) 3 sets of:Front Squat x 8-10 reps Rest 60 secondsPushups x 10 reps Rest 60 secondsNose-to-Wall Handstand Hold x 30-45 secondsRest 60 seconds LVL 2 A) 5 sets of:Front Squat x 5 reps Start at 60% and work up to 75%. DO...

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Tuesday May 7th

A) 10 rounds for time of:3 Bar Muscle Ups10 dumbbell snatches 50/35200 meter run Training day – Scale to 4 chest to bar pull-ups or chin over bar pull-ups. The reps on the pull ups low so you can get through them quickly. If you don’t have pull...

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Friday, May 3rd

LVL 1 A) 3 sets:Deadlift x 8 repsRest 60 secondsDumbbell External Rotation x 8-10 reps /armRest 60 secondsFront-Leaning Rest on Rings x 45-60 secondsRest 60 seconds Take enough time to warm-up and build so that all 3 sets of the Deadlift are...

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Thursday, May 2nd

A) 15 min for Quality 10 cal row5 over/unders (band in squat rack, over and under each direction10 V ups B) Every 2 minutes, for 16 minutes (8 sets):4 Burpee + 50 ft Shuttle Run6 Pause Mountain Climbers (6 per side = 12)8 Lateral Plate Hops...

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Wednesday, May 1st

A) On the minute for 30 minutes:5 kipping pull-ups10 push-ups15 squats Start with a score of 30. For any minute that you do not complete the given work subtract 1 Scale to 3/6/9 if unable to complete a round in less than 40 sec Perform day – Your...

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902 Johnson Rd Centralia, WA 98531