Around the Whiteboard: Laura Mattison

Check out the latest Around the Whiteboard with Coach Laura

Friday 11.28.14

Essentials: A. 5 Sets Single Arm Dumbbell Shoulder Press x 6 reps per arm On the 2:30min Marks Rest 3min B. 4 Sets FLR on Floor with elevated feet x 90sec as much work as possible On the 3min Marks Rest 3min C. For Time: 21-15-9 Deadlift Cal Row Fitness: A. 5 Sets Behind the […]

Thursday 11.27.14

HAPPY THANKSGIVING 9am Class Only Today Coach Crowder Has a Surprise Workout For Everyone!!!

Wednesday 11.26.14

Essentials: A. 7 Sets Back Squat x 5 reps 70% Tempo 22×1 On the 2:30min Marks Rest 5min B. 5 min AMRAP Dumbbell ManMakers Rest 5min C. 4 Sets Mobility Kettlebell Squat Hold x 105sec Rest 1min Fitness: A. 7 Sets Back Squats x 5 reps 80% On the 2:30 min Marks Rest 5min B. […]

Tuesday 11.25.14

Essentials: A. 4 Sets Ring Pulls x 15-20 reps Tempo 31×1 On the 3 min Marks Rest 3min B. 3 Sets Hollow Body Hold x 50 sec On the 3min Marks Rest 3min C. 2 Sets each for time: Row x 2000 meters Rest 7min Fitness: A. 4 Sets Weighted Pull Up x 4 reps […]

Monday 11.24.14

Essentials: A. 12 Sets High Hip Hang Muscle Snatch x 5 reps PVC or Training Bar On the min Marks Rest 3min B. 3 Sets Dip Bar Support Hold x 50sec of Work On the 2 min Marks Rest 3min C. For Time: No Push Up Burpee x 40 reps Heavy Russian Kettlebell Swing x […]

Saturday 11.22.14

Essentials: A. 10 Sets Under Hand Ring Pulls x 10 reps On the Min Rest 5min B. 5 Rounds for time: Run x 200 meters Goblet Squat x 7 reps Push press x 7 reps Fitness: A. 10 Sets Chest to Bar Pull Ups x 1-3 reps or Chin to Bar Pull Ups x 2-5 […]

Friday 11.21.14

Essentials: A. 5 Sets Single Arm Dumbbell Shoulder Press x 8 reps per arm On the 2:30min Marks Rest 3min B. 4 Sets FLR on Floor x 90sec as much work as possible On the 3min Marks Rest 3min C. For Time: 21-15-9 Deadlift 12-9-6 Burpee Fitness: A. 5 Sets Behind the Neck Close Grip […]

Thursday 11.20.14

Essentials: A. 5 Sets Mobility KettleBell Squat Hold x 90sec Rest 60sec Rest 3min B. 3 Sets Single Leg Glute Bridge x 10 reps per leg Banded Pull Back x 15 reps Russian Twist x 20 reps On the 5min Marks Rest 3min 5 Rounds For Time: Burpees x 3 reps Wall Balls x 6 reps […]

Wednesday 11.19.14

Essentials: A. 4 Sets Ring Pulls x 10-15 reps Tempo 31×1 On the 3 min Marks Rest 5min B. 4 Rounds For Time: KettleBell Swing x 15 reps Single Unders x 60 reps Rest 3min C. Row x 15 min easy pace Fitness: A. 4 Sets Weighted Pull Up x 5 reps Tempo 31×1 Or […]