Author page: thorbeckes

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...

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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...

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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...

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Saturday, April 13th

Happy Birthday Lisa, Trent and Blake! A) In teams of two:Row 4000 meters Then… 150 Double unders30 Power snatch 95/65150 Double unders12 Ring muscle-ups150 Double unders30 Bar facing burpees150 Double unders12 Bar muscle-ups Then… Row...

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Friday, April 12

LVL 1A) On the minute, for 15 minutes (5 sets):Minute 1 – Goblet Squat x 6 reps (slow down/fast up)Minute 2 – Hanging Med Ball Hamsting Curl 20/14 Minute 3 – Hollow Rock or Hold x 30 seconds LVL 2A) 4 sets of:Paused Front Squat x 5 repsWork to a...

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Thursday, April 11th

A) 3 Rounds40 sec on/20 sec rest1) Row2) Crab walk (or rock back & forth… hips UP!)3) Hang from bar–HOLLOW4) L-Sit Hold 5) Bent Over Reverse DB Flys (light) Gymnastics/and active shoulder mobility here. Focus on opening your chest in the crab...

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Wednesday, April 10th

A) 4 sets of: Paused Bench Press x 5 reps 2 second pause at the bottom. Build over the sets to a tough 5. (Similar to last Friday). B) THEN, drop to 75% of that weight for a single AMRAP set, NOT paused C) 10 minute AMRAP15/12 row6 Single arm...

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Tuesday, April 8th

Happy Birthday Ama! A) On the minute, for 12 minutes:Power Clean x 2 repsThe weights should EXplosive. Build to the 70-80% range. NOT touch and go. Scale with Hang Power Cleans. B) 5 minutes max calories on a machineThis is a straight test of...

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