Author page: thorbeckes

Saturday, November 16th

A) 5 Rounds for time 400 meter run30 wall balls 20/1420 toes to bar 35 minute time cap This one will come down to:1. Run straight to the ball. DO NOT walk from the door to your station. Get your first set, EVEN if you break up the 302. QUICK rest...

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Friday, November 15th

Happy Birthday Luke! A) On the minute, for 3 minutes: Back Squat Set 1: 5 reps @ 40% Set 2: 5 reps @ 50% Set 3: 3 reps @ 60% These are warm up sets. B) Every 2 1/2 minutes, for 6 minutes: Set 1: 5 reps @ 75% Set 2: 5 reps @ 85%

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Wednesday, November 13th

Happy Birthday Terry! A) On the minute, for 3 minutes:Bench PressSet 1: 5 reps @ 35%Set 2: 5 reps @ 45%Set 3: 3 reps @ 55%These are warm up sets. B) Every 2 1/2 minutes, for 6 minutes:Set 1: 5 reps @ 60%Set 2: 5 reps @ 70%Set 3:  5+ reps @ 80%...

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Tuesday, November 12th

A) 7 rounds for time:4 Snatches 135/956 Clean and Jerks 135/95 9 Deadlifts 135/95 *20 minute time capScale with 95/65 All lifting. Snatch will be your limiter–pick something that’s moderately heavy, but that you can hit as fast singles. Chip away...

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Monday, November 11th

Class Schedule: 9/12/3:30/4:30 classes only today. All other classes canceled. Happy Veterans Day!! A) “Freedom Forces”For Time (with a Partner)With a Running Clock: 3 Rounds of:200 meter Buddy Carry20 Planking Partner Burpees Then...

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Saturday, November 9th

A) In teams of two, complete as many rounds and reps as possible in 30 minutes. Partners alternate whole rounds. 15 Calories of Rowing12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder to Overhead (155/105 lbs) Scale with...

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Friday, November 8th

A) Open 20.5For time, Partitioned any way:40 muscle-ups80-cal. row120 wall-ball shots, 20/14  10/9ft Time cap: 20 min. B) Open 20.5 ScaledFor time, partitioned any way:40 chin-over-bar pull-ups80-cal. row120 wall-ball shots, 14-lb. ball to 10 ft...

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