Around the Whiteboard with Josh Dobeck
Let’s go Around the Whiteboard with our resident comedian/coach Josh Dobeck!
Wednesday 7.16.14
Essentials: A. 5 Sets Heavy Russian KBS x 10 reps On the 2min Marks Rest 3min B. 5 Sets Deadlift x 8 reps 57.5%+ Tempo 31×1 On the 2min Mark Rest 3min C. 4 Rounds Each For time: Dumbbell Power Snatch x 10 reps Deadlift x 10 reps Rest 2min Fitness: A. 5 Sets High […]
Tuesday 7.15.14
Essentials: A. 4 Sets Goblet Squat Hold x 40sec of work On the 3min Marks Rest 5min B. 4 Sets Back Squat x 7 rep 57.5% of 3RM Tempo 3331 On the 3min Mark Rest 5min C. Tabata Walking Lunges Fitness: A. 4 Sets OverHead Squat x 2 reps On the 3min Marks Rest 5min […]
Monday 7.14.14
Essentials: A. 3 Sets Pull Up Negatives x 3-5 reps @31A1 Ring Pulls x 9 reps + Dumbbell Single Arm Bench Row x 6-8 reps per arm On the 3min Marks Rest 5min B. 3 Rounds For Time: Incline Push Ups x 10 reps Ring Pulls x 10 reps Push Press x 10 reps Sumo […]
Saturday 7.12.14
Essentials: A. 21-15-9 For time: Deadlift Wall Ball No Push Up Burpee Dumbbell Thruster Fitness: A. 21-15-9 For time: Deadlift 225/155 Wall Ball 20/14 No Push Up Burpee Thruster 75/55 Performance: A. 21-15-9 For time: Deadlift 275/185 Wall Ball 30/20 Kettlebell Swing 80/55 Thruster 95/65
Friday 7.11.14
Essentials: A. 3 Sets Weighted Dip Negatives x 3 reps @31A1 Strict Bench Dips x 9 reps On the 3min Marks B. 10min AMRAP Ring Pull x 10 Two Arm Dumbbell Push Press x 10 Fitness: A. 3 Sets Weighted Dip x 3-5 reps or Weighted Dip Negatives x 3 reps @31A1 Strict Bench Dips […]
Athlete Spotlight: Mathew Shamloo
Check out our Athlete Spotlight on Mathew Shamloo
Athlete Spotlight: Kim Lewis
Check out our Athlete Spotlight on Kim Lewis
Thursday 7.10.14
Essentials: A. 3 Rounds Not For time: Superman Hold x 30-60sec Bench Bridge Hold x 45-60sec Hollow Hold x 30-45sec Rest 3min B. 3 Sets Dumbbell Step Ups x 6 per Leg Lateral Hurdle Jumps x 20 reps On the 3min Marks Rest 3min C. 3 Rounds AMRAP 3min Dumbbell Thrusters x 3 reps Ring […]
Wednesday 7.9.14
Essentials: A. 3 Sets: Pull Up Negatives x 3-5 reps @31A1 Strict Ring Puls x 9 reps On the 3min Marks Rest 5min B. For Time: Run 200 meters -then- 2-4-6-8-6-4-2 Wall Ball Sit Up Lying Leg Raises -then- Run 200meters *3 Scores, time for each 200m run and the time total for just the […]