Author page: thorbeckes

Thursday, April 25th

A) 3 Rounds (10-15 mins)-10 Cuban Press -10 second static Hang -Banded Lateral walk 20 steps/direction-150 ft KB Bottoms up carry each arm Working on rotation/easy movement through shoulders and a little core stability. B)  5 Rounds In Pairs:3...

Read more

Wednesday, April 24th

Come out to The Roost in Puyallup on Saturday and watch two Sentry teams compete at the Festival Games! This week, you get a preview of what’s to come in the next 12 weeks. Coach Travis has put together another video explaining the focus of this...

Read more

Tuesday, April 23rd

This week, you get a preview of what’s to come in the next 12 weeks. Coach Travis has put together another video explaining the focus of this cycle and a few specific workouts to look forward to. Check it out! Train. Perform. Recover. If you...

Read more

Monday, April 22nd

YOUR PROGRAM FOR SPRING This week, you get a preview of what’s to come in the next 12 weeks. Coach Travis has put together another video explaining the focus of this cycle and a few specific workouts to look forward to. Check it out! Some...

Read more

Friday, April 19th

Train. Perform. Recover. With a proper workout program you’ll have the information and coaching to apply these workouts to what will get you the BEST results. Different days, different skills, and overall different types and feelings of workouts...

Read more

Wednesday, April 17th

Happy Birthday Natalie! A) “Danny”20 minute AMRAP30 Box Jumps 24/2020 Push Press 115/7530 Pull-Ups This is our first Hero WOD of spring. Pick a weight/scaling you can do for at least 10 reps of each movement–you’ll have to break this one up early...

Read more

Tuesday, April 16th

A) 10 rounds:Max effort bike in 10-15 seconds2 Back Squats at 70-80% 1RMrest 60 seconds between rounds Score = heaviest squat Training day. Can you squat when you’re tired? Work up to about 70% in the warm up, then grab a machine and go. For “max...

Read more

Monday, April 15th

LVL1 A) Three sets of:Pause Bench Press x 8 reps Rest 45 secondsSingle-Arm DB Row x 6-8 reps each armRest 45 secondsV-Ups x 10-15 repsRest 45 seconds LVL2 A) 3 sets of: Paused Bench Press x 5 reps 2 second pause at the bottom. Build over the sets...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531