Author page: thorbeckes

Saturday, July 20th

A) “Beach Muscles”In teams of two, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters)Then…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8...

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Friday, July 19th

A) Every 2 minutes, for 10 minutes (5 sets):Front Squat x 3 repsPerform a few warmup sets then perform 5 tough sets building to a heavy set of 3 at 85-90%. B) For time:50 wall balls 20/14 to 10/9′50 alternating DB snatches 50/3550 alternating...

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Thursday, July 18th

A) 3 Rounds:In 10:00…800m Row Then rounds in remaining time of: 10 No Push-Up Burpees10 Box Jumps 24/30:30 Hollow Hold Rest 5:00 between rounds. Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent...

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Wednesday, July 17th

Happy Birthday Corina!   A) Max set strict pull-ups Test it! Just once! B) Every 90 seconds, for 5 sets:3 strict pull-ups If this is too easy, add weight! Note scaling (i.e. bands/negatives) or heaviest weighted load you worked up to. C) 3 Rounds...

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Tuesday, July 16th

Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work bout is complete. For example: 70% = standing tall and un-phased; able to hold pace for 20+ minutes with sustained...

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Monday, July 15th

A) Every 3 minutes, for 15 minutes (5 sets): 9 Deadlifts5 Squat Cleans3 Thrusters You MUST stand up the 5th squat clean before you begin the thrusters. If you drop the barbell after 5, you can squat clean into your 1st thruster). Heavy barbell...

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Saturday, July 13th

Happy Birthday Briana! A) In teams of two, complete as many rounds as possible in 30 minutes of:“Dissecting Kelly”400 Meter Run30 Box Jumps (24″/20″)30 Wall Ball Shots (20/14 lbs) Fun little team WOD! Team members will alternate tasks, with only...

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Friday, July 12

A) Every 90 seconds, for 15 minutes (10 sets): Hang Squat Snatch x 1 rep Build to at least 1-rep at 85% of max, pause all the catches at least 2 seconds in the hole.  B) On the minute, for 12 minutes: Back Squat x 3 reps All weights at 50% of max...

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