Jeff Koslosky - beyond the whiteboard

Jeff Koslosky
Main Site 436 Sessions

Posts

Benchmarks

Sun	Mon	Tue	Wed	Thu	Fri	Sat
26	27 Abbate Abbate Jeff Koslosky Main Site Abbate : 32 mins 16 secs \| Not Rx'd Run, 1 mi 21 Clean & Jerks, 135 lbs Run, 800 m 21 Clean & Jerks, 135 lbs Run, 1 mi 23 days ago View Abbate Site Leaderboard (1496)	28 WOD/BARBELL CLASS WOD/BARBELL CLASS Strength: Shoulder Press 5x3reps @80-85% of 1RM 110# LIGHT--SHOULDER ISSUES Bent Over Row 5x3reps @80-85% of 1RM (if you do not know, go pretty heavy) 154# Conditioning: 4 Rounds 50 Double Unders 10 alternating pistols WITH 18" BOX BARBELL CLASS-- 8X3 HUNGARIAN SPLIT SQUAT FRONT RACK 95# 8X3 BOX SQUAT AND EVIL WHEEL--ALTERNATING 95# WEIGHTED BACK EXT. 5K Go to Journal Entry	29 Angie Angie Jeff Koslosky Main Site Angie : 17 mins 52 secs \| Rx'd 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats 21 days ago View Angie Site Leaderboard (19131)	30	31 AMRAP/PARTIAL GRACE AMRAP/PARTIAL GRACE Strength: DB Pull Overs 5reps AND 5reps of Lateral Raises EMOM x 5mins. Do both things every minute. Conditioning: A. AMRAP 8min 5 Pike Push Ups 10 Alternating DB Power Snatches (pick the approp. wt for you) 5 Toes 2 Bar 7 RNDS 10 SNATCH @35# B. 2:30min “Grace” 25 REPS @110# Grace is 30 clean and jerks normally at 61kg/43kg. Today you will pick a weight that you can fi... Go to Journal Entry	Jun \| 1 FT: Run (hill)s; Kettlebell Swing (Russian)s, Deadlifts, Kettlebell... FT: Run (hill)s; Kettlebell Swing (Russian)s, Deadlifts, Kettlebell... Jeff Koslosky Main Site FT: Run (hill)s; Kettlebell Swing (Russian)s, Deadlifts, Kettlebell... : 21 mins 26 secs \| Rx'd Run (hill), 1600 m -- then -- 10 Kettlebell Swing (Russian)s, 70 lbs 10 Deadlifts, 220 lbs 9 Kettlebell Swing (Russian)s, 70 lbs 9 Deadlifts, 220 lbs 8 Kettlebell Swing (Russian)s, 70 lbs 8 Deadlifts, 220 lbs 7 Kettlebell Swing (Russian)s, 70 lbs 7 Deadlifts, 220 lbs 6 Kettlebell Swing (Russian)s, 70 lbs 6 Deadlifts, 220 lbs 5 Kettlebell Swing (Russian)s, 70 lbs 5 Deadlifts, 220 lbs 4 Kettlebell Swing (Russian)s, 70 lbs 4 Deadlifts, 220 lbs 3 Kettlebell Swing (Russian)s, 70 lbs 3 Deadlifts, 220 lbs 2 Kettlebell Swing (Russian)s, 70 lbs 2 Deadlifts, 220 lbs 1 Kettlebell Swing (Russian), 70 lbs 1 Deadlift, 220 lbs 18 days ago View FT: Run (hill)s; Kettlebell Swing (Russian)s, Deadlifts, Kettlebell... Site Leaderboard (1)
2 6x AMRAP 3 mins: Power Cleans, Push-ups and Air Squats 6x AMRAP 3 mins: Power Cleans, Push-ups and Air Squats Jeff Koslosky Main Site 6x AMRAP 3 mins: Power Cleans, Push-ups and Air Squats : 20.0 rounds \| Rx'd 6x 3:00 AMRAP: 3 Power Cleans, 155 lbs 6 Push-ups 12 Air Squats Resting 1 min in between each AMRAP. 16 days ago View 6x AMRAP 3 mins: Power Cleans, Push-ups and Air Squats Site Leaderboard (1)	3 3 MILE RUN--CORE WORK 3 MILE RUN--CORE WORK RUN 1 MILE 100 SIT-UPS RUN 1 MILE 100 WEIGHTED BRIDGES RUN 1 MILE 50 V-UPS 50 SIT-UPS NO TIME Go to Journal Entry Box Jump : Max Height Box Jump : Max Height Jeff Koslosky Main Site Box Jump : Max Height : 1 rep \| Rx'd Sets Box Jump, 47 in \| 1 rep 16 days ago View Box Jump : Max Height Site Leaderboard (2890)	4 WALL BALL,KETTLE BELL WALL BALL,KETTLE BELL 4 RNDS 30 SECONDS--WALL BALLS 20# 30 SECONDS--BICYCLE KICKS 100 KETTLEBELL SWINGS 53# Go to Journal Entry Back Squat : 5 Rep Max Back Squat : 5 Rep Max Jeff Koslosky Main Site Back Squat : 5 Rep Max : 1045 lbs \| 209 lbs \| Rx'd -55 lbs Sets 5 Back Squats \| 209 lbs 15 days ago View Back Squat : 5 Rep Max Site Leaderboard (1760)	5 3 RFT: 800 m, Burpees and Ring Rows 3 RFT: 800 m, Burpees and Ring Rows Jeff Koslosky Main Site 3 RFT: 800 m, Burpees and Ring Rows : 16 mins 40 secs \| Rx'd 3 rounds of: Run, 800 m 15 Burpees 10 Ring Rows 14 days ago View 3 RFT: 800 m, Burpees and Ring Rows Site Leaderboard (1)	6 2x AMRAP 10 mins: Walking Lunges, Air Squats, Hill Sprints and 2 more 2x AMRAP 10 mins: Walking Lunges, Air Squats, Hill Sprints and 2 more Jeff Koslosky Main Site 2x AMRAP 10 mins: Walking Lunges, Air Squats, Hill Sprints and 2 more : 2.0 rounds \| Rx'd 2x 10:00 AMRAP: Walking Lunge, 50 m 50 Air Squats 2 Hill Sprints 50 Air Squats Walking Lunge, 50 m Resting 1 sec in between each AMRAP. 13 days ago View 2x AMRAP 10 mins: Walking Lunges, Air Squats, Hill Sprints and 2 more Site Leaderboard (7)	7	8
9	10	11 Chipper: Wall Balls, Power Snatches, Pull-ups and Hill Sprints Chipper: Wall Balls, Power Snatches, Pull-ups and Hill Sprints Jeff Koslosky Main Site Chipper: Wall Balls, Power Snatches, Pull-ups and Hill Sprints : 21 mins 3 secs \| Rx'd 50 Wall Balls, 20 lbs 50 Power Snatches, 75 lbs 50 Pull-ups 4 Hill Sprints, 200 m 8 days ago View Chipper: Wall Balls, Power Snatches, Pull-ups and Hill Sprints Site Leaderboard (12)	12 GOOD MORN/PLANK/GOBLETS GOOD MORN/PLANK/GOBLETS 3 X 3 GOOD MORNINGS 1 MIN. PLANK HOLD FOLLOWED BY 5 53# GOBLET SQ. NO REST FOR 5 MIN Go to Journal Entry Back Squat 8-8-8-8-8 Back Squat 8-8-8-8-8 Jeff Koslosky Main Site Back Squat 8-8-8-8-8 : 7200 lbs \| 180 lbs, 180 lbs, 180 lbs, 180 lbs, and 180 lbs \| Rx'd Sets 8 Back Squats \| 180 lbs 8 Back Squats \| 180 lbs 8 Back Squats \| 180 lbs 8 Back Squats \| 180 lbs 8 Back Squats \| 180 lbs 6 days ago View Back Squat 8-8-8-8-8 Site Leaderboard (75)	13 Deficit Deadlift 5x3 at 75% 1RM Deficit Deadlift 5x3 at 75% 1RM Jeff Koslosky Main Site Deficit Deadlift 5x3 at 75% 1RM : Completed \| 286 lbs, 286 lbs, 286 lbs, 286 lbs, and 286 lbs \| Rx'd Sets 3 Deficit Deadlifts, 75% 1RM \| 286 lbs 3 Deficit Deadlifts, 75% 1RM \| 286 lbs 3 Deficit Deadlifts, 75% 1RM \| 286 lbs 3 Deficit Deadlifts, 75% 1RM \| 286 lbs 3 Deficit Deadlifts, 75% 1RM \| 286 lbs 6 days ago View Deficit Deadlift 5x3 at 75% 1RM Site Leaderboard (1) 4 RFT: Walking Lunges and 200 m 4 RFT: Walking Lunges and 200 m Jeff Koslosky Main Site 4 RFT: Walking Lunges and 200 m : 6 mins 19 secs \| Rx'd 4 rounds of: 40 Walking Lunges Run, 200 m 6 days ago View 4 RFT: Walking Lunges and 200 m Site Leaderboard (1)	14 JERK, CTB/PU, TABATA WALL BALL JERK, CTB/PU, TABATA WALL BALL Strength/Skill: Push Jerk/Split Jerk: you will do one PJ then on Split Jerk. Use the racks and spend 10-15mins on this, go up in weight as able, but focus on your form Conditioning: 8-7-6-5-4-3-2-1 Strict C2B Pull Ups Push Ups 6.19 Then: Tabata Wall Balls 10 LOWEST SCORE Go to Journal Entry	15
16 FT: Run (hill)s; 4x Handstand Push-ups, AbMat Sit-ups and Back... FT: Run (hill)s; 4x Handstand Push-ups, AbMat Sit-ups and Back... Jeff Koslosky Main Site FT: Run (hill)s; 4x Handstand Push-ups, AbMat Sit-ups and Back... : 14 mins \| Rx'd Run (hill), 1600 m -- then -- 4 rounds: 5 Handstand Push-ups 10 AbMat Sit-ups 10 Back Extensions 3 days ago View FT: Run (hill)s; 4x Handstand Push-ups, AbMat Sit-ups and Back... Site Leaderboard (1)	17 Small Small Jeff Koslosky Main Site Small : 48 mins 4 secs \| Rx'd 3 rounds of: Row, 1000 m 50 Burpees 50 Box Jumps, 24 in Run, 800 m 2 days ago View Small Site Leaderboard (1114)	18	19	20	21	22
23	24	25	26	27	28	29
30	Jul \| 1	2	3	4	5	6