Greg Kerschbaum - beyond the whiteboard

Greg Kerschbaum
Bomber's Fitness 564 Sessions

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28	29 Every 1 min for 10 mins: Back Squats and Box Jumps Every 1 min for 10 mins: Back Squats and Box Jumps Greg Kerschbaum Bomber's Fitness odd minutes were back squat, even minutes were box jump (not both each minute). 245 was abouit as heavy as I could do this. I came really close to failure during this. I wanted to push myself though cause I need to get stronger at squatting Every 1 min for 10 mins: Back Squats and Box Jumps : 10.0 rounds \| Rx'd Every 1 min for 10 mins: 3 Back Squats, 245 lbs 10 Box Jumps, 30 in 23 days ago View Every 1 min for 10 mins: Back Squats and Box Jumps Site Leaderboard (1) Chipper: Medicine Ball Clean + Wall Balls, Pistols (Alternating Legs)s, Wall Ball (2 For 1)s and 3 more Chipper: Medicine Ball Clean + Wall Balls, Pistols (Alternating Legs)s, Wall Ball (2 For 1)s and 3 more Greg Kerschbaum Bomber's Fitness HOLY PISTOLS/SQUATS BATMAN!!! I got through the first 30 pistols rx and in 2nd rd, I got through about 10 and couldn't keep doing them so I modified to holding onto a ring, and for the pistol wallballs I had a 16in box I grabbed midwod to sit on Chipper: Medicine Ball Clean + Wall Balls, Pistols (Alternating Legs)s, Wall Ball (2 For 1)s and 3 more : 13 mins 2 secs \| Not Rx'd 30 Medicine Ball Clean + Wall Balls, 20 lbs, 10 ft 30 Pistols (Alternating Legs)s 20 Wall Ball (2 For 1)s 20 Pistols (Alternating Legs)s 10 Pistol Wall Balls, 20 lbs, 10 ft 10 Pistols (Alternating Legs)s 23 days ago View Chipper: Medicine Ball Clean + Wall Balls, Pistols (Alternating Legs)s, Wall Ball (2 For 1)s and 3 more Site Leaderboard (1)	30 Hang Snatch 1-1-1-1-1 Hang Snatch 1-1-1-1-1 Greg Kerschbaum Bomber's Fitness the 195 I made felt easy, I caught it pretty low and I couldn't believe how easy it was to stand up with, if we had more time I would have liked to go up, I don't think 205 would have been a problem yesterday, I feel like if I keep working squats heavy my oly lifts will go way up. Hang Snatch 1-1-1-1-1 : 690 lbs \| Rx'd Sets 1 Hang Snatch \| 145 lbs 1 Hang Snatch \| 165 lbs 1 Hang Snatch \| 185 lbs 0 Hang Snatches \| 195 lbs 1 Hang Snatch \| 195 lbs 22 days ago View Hang Snatch 1-1-1-1-1 Site Leaderboard (26) AMReps 5 mins: Handstand Push-ups AMReps 5 mins: Handstand Push-ups Greg Kerschbaum Bomber's Fitness this was part 1 of the wod, we got 2min rest after this..... Im getting better at HSPU, working strict hspu a lot has helped, I was working some more after the wod was over and hit my first ever set of 10 UB.... I want to complete Diane as RX AMReps 5 mins: Handstand Push-ups : 18 reps \| Rx'd AMReps in 5 mins: Handstand Push-up \| 18 reps 22 days ago View AMReps 5 mins: Handstand Push-ups Site Leaderboard (5) AMRAP 8 mins: Strict Pull-ups, Push-up (hand release)s and Jumping Alternating Lunges AMRAP 8 mins: Strict Pull-ups, Push-up (hand release)s and Jumping Alternating Lunges Greg Kerschbaum Bomber's Fitness this was part 2 of the wod, after this we got another 2min rest AMRAP 8 mins: Strict Pull-ups, Push-up (hand release)s and Jumping Alternating Lunges : 4 rounds + 5 Strict Pull-ups + 15 Push-up (hand release)s + 10 Jumping Alternating Lunges \| Rx'd 8:00 AMRAP: 5 Strict Pull-ups 15 Push-up (hand release)s 30 Jumping Alternating Lunges 22 days ago View AMRAP 8 mins: Strict Pull-ups, Push-up (hand release)s and Jumping Alternating Lunges Site Leaderboard (1) AMReps 5 mins: Clean & Jerk AMReps 5 mins: Clean & Jerk Greg Kerschbaum Bomber's Fitness this was part 3.... my arms were pretty fried after all those pushups, which made the jerks really hard, I missed two jerks in the final minute or i could have had 12 reps AMReps 5 mins: Clean & Jerk : 10 reps \| Rx'd AMReps in 5 mins: Clean & Jerk, 185 lbs \| 10 reps 22 days ago View AMReps 5 mins: Clean & Jerk Site Leaderboard (1)	May \| 1	2	3 7 RFT: Thrusters and Burpees 7 RFT: Thrusters and Burpees Greg Kerschbaum Bomber's Fitness I forget what my exact time was, I think it was a litle bit under 13 mins but I can't remember exactly 7 RFT: Thrusters and Burpees : 13 mins \| Rx'd 7 rounds of: 7 Thrusters, 135 lbs 10 Burpees 17 days ago View 7 RFT: Thrusters and Burpees Site Leaderboard (1) Snatch Snatch Greg Kerschbaum Bomber's Fitness 25lb pr... Super pumped, I power snatched 165, and 185 and then squat snatched 205,215 and 225 Snatch : 995 lbs \| Rx'd Sets Snatch, 1 rep \| 165 lbs Snatch, 1 rep \| 185 lbs Snatch, 1 rep \| 205 lbs Snatch, 1 rep \| 215 lbs Snatch, 1 rep \| 225 lbs 18 days ago View Snatch Site Leaderboard (7)	4 3 RFT: Overhead Squats, Lateral Burpee (Over Barbell)s and Pull-ups 3 RFT: Overhead Squats, Lateral Burpee (Over Barbell)s and Pull-ups Greg Kerschbaum Bomber's Fitness I forgot to write down my time again but, I think this was close, pullups are still something I need to get better at 3 RFT: Overhead Squats, Lateral Burpee (Over Barbell)s and Pull-ups : 15 mins \| Rx'd 3 rounds of: 20 Overhead Squats, 95 lbs 20 Lateral Burpee (Over Barbell)s 20 Pull-ups 17 days ago View 3 RFT: Overhead Squats, Lateral Burpee (Over Barbell)s and Pull-ups Site Leaderboard (1)
5	6 Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Greg Kerschbaum Bomber's Fitness I feel like even though I only got 2 reps @265... that this was a pretty good squat day for me Back Squat 5-5-5-5-5 : 4830 lbs \| Rx'd -170 lbs Sets 5 Back Squats \| 185 lbs 5 Back Squats \| 205 lbs 5 Back Squats \| 225 lbs 5 Back Squats \| 245 lbs 2 Back Squats \| 265 lbs 16 days ago View Back Squat 5-5-5-5-5 Site Leaderboard (26605) 5 RFT: 400 m and Burpees 5 RFT: 400 m and Burpees Greg Kerschbaum Bomber's Fitness this was a really solid workout, it sucked as bad as you wanted to make it suck, cause theres no real reason to stop moving ever 5 RFT: 400 m and Burpees : 15 mins 34 secs \| Rx'd 5 rounds of: Run, 400 m 20 Burpees 16 days ago View 5 RFT: 400 m and Burpees Site Leaderboard (51)	7 Deadlift 3-3-3-3-3 Deadlift 3-3-3-3-3 Greg Kerschbaum Bomber's Fitness we had to do double overhand, no mixed grip, and no hook grip. I also wanted to stay at wts that I can keep solid technique with, I need to focus more on not rounding my back than trying to PR on deadlifts for awhile Deadlift 3-3-3-3-3 : 4335 lbs \| Rx'd -840 lbs Sets 3 Deadlifts \| 225 lbs 3 Deadlifts \| 275 lbs 3 Deadlifts \| 295 lbs 3 Deadlifts \| 315 lbs 3 Deadlifts \| 335 lbs 15 days ago View Deadlift 3-3-3-3-3 Site Leaderboard (19766) Fran Fran Greg Kerschbaum Bomber's Fitness I hate this workout Fran : 5 mins 53 secs \| Rx'd 2 secs 21-15-9 reps of: Thruster, 95 lbs Pull-up 15 days ago View Fran Site Leaderboard (48780)	8 Snatch 2-2-2-2-2-2 Snatch 2-2-2-2-2-2 Greg Kerschbaum Bomber's Fitness Snatch 2-2-2-2-2-2 : 1445 lbs \| Rx'd Sets 2 Snatches \| 135 lbs 2 Snatches \| 155 lbs 2 Snatches \| 165 lbs 2 Snatches \| 175 lbs 1 Snatch \| 185 lbs 14 days ago View Snatch 2-2-2-2-2-2 Site Leaderboard (331) 2 RFT: Medicine Ball Cleans, 400 m, Kettlebell Swing (Russian)s and 5 more 2 RFT: Medicine Ball Cleans, 400 m, Kettlebell Swing (Russian)s and 5 more Greg Kerschbaum Bomber's Fitness no good way to log this..... Partner WOD as follows: (P1) runs 400m while (P2) does amrap medball clean; when (P1) gets done w run they start on Medball cleans while (P2) does 400m run.... then the same pattern happens for kb swings, wallballs, and burpees.... my reps were 38 medball cleans, 54 kb swings, 43wallball, 23 burpees 2 RFT: Medicine Ball Cleans, 400 m, Kettlebell Swing (Russian)s and 5 more : 16 mins 16 secs \| Not Rx'd 2 rounds of: Medicine Ball Clean, 20 lbs Run, 400 m Kettlebell Swing (Russian), 53 lbs Run, 400 m Wall Ball, 20 lbs, 10 ft Run, 400 m 1 Burpee Run, 400 m 14 days ago View 2 RFT: Medicine Ball Cleans, 400 m, Kettlebell Swing (Russian)s and 5 more Site Leaderboard (1)	9	10 Grace Grace Greg Kerschbaum Bomber's Fitness Over a min pr. Pretty happy w this Grace : 2 mins 45 secs \| Rx'd 1 min 5 secs 30 Clean & Jerks, 135 lbs 12 days ago View Grace Site Leaderboard (27131) Front Squat Front Squat Greg Kerschbaum Bomber's Fitness Pretty happy hitting 225 for 5 Front Squat : 3075 lbs \| Rx'd Sets Front Squat, 5 reps \| 185 lbs Front Squat, 5 reps \| 205 lbs Front Squat, 5 reps \| 225 lbs 12 days ago View Front Squat Site Leaderboard (2)	11 Angie Angie Greg Kerschbaum Bomber's Fitness Pull ups took me 9:58. This was my first time trying this, it's a workout i want to get better at Angie : 24 mins 39 secs \| Rx'd 100 Pull-ups 100 Push-ups 100 Sit-up (abmat)s 100 Air Squats 12 days ago View Angie Site Leaderboard (18862)
12	13 Back Squat 10-10-10 Back Squat 10-10-10 Greg Kerschbaum Bomber's Fitness Back Squat 10-10-10 : 7050 lbs \| Rx'd Sets 10 Back Squats \| 225 lbs 10 Back Squats \| 235 lbs 10 Back Squats \| 245 lbs 9 days ago View Back Squat 10-10-10 Site Leaderboard (1345) AMRAP 12 mins: Curtis Ps, Strict Pull-ups and Lateral Burpee (Over Barbell)s AMRAP 12 mins: Curtis Ps, Strict Pull-ups and Lateral Burpee (Over Barbell)s Greg Kerschbaum Bomber's Fitness Curtis Ps are tough AMRAP 12 mins: Curtis Ps, Strict Pull-ups and Lateral Burpee (Over Barbell)s : 4 rounds + 4 Curtis Ps + Strict Pull-up \| Not Rx'd 12:00 AMRAP: 4 Curtis Ps, 135 lbs 6 Strict Pull-ups 8 Lateral Burpee (Over Barbell)s 9 days ago View AMRAP 12 mins: Curtis Ps, Strict Pull-ups and Lateral Burpee (Over Barbell)s Site Leaderboard (1)	14 AMRAP 8 mins: Wall Balls and Double Unders AMRAP 8 mins: Wall Balls and Double Unders Greg Kerschbaum Bomber's Fitness part 1 of a 3 part workout... this is pretty much as in my wheel house as it gets, I missed one double under in the 9th rd. AMRAP 8 mins: Wall Balls and Double Unders : 9 rounds + 10 Wall Balls \| Rx'd 8:00 AMRAP: 10 Wall Balls, 20 lbs 30 Double Unders 8 days ago View AMRAP 8 mins: Wall Balls and Double Unders Site Leaderboard (1) Squat Clean : 1 Rep Max Squat Clean : 1 Rep Max Greg Kerschbaum Bomber's Fitness we got a 2min rest after the wb, double under wod, and then had 8mins to find a 1RM.... I missed 235 because of the squat, I can pull it pretty easy, but was weak in the legs, hence why I need to keep working heavy squats and get stronger Squat Clean : 1 Rep Max : 225 lbs \| Rx'd Sets 1 Squat Clean \| 225 lbs 8 days ago View Squat Clean : 1 Rep Max Site Leaderboard (3700) FT: Kettlebell Swing (American)s, Box Jump (24 In.)s and 200 m FT: Kettlebell Swing (American)s, Box Jump (24 In.)s and 200 m Greg Kerschbaum Bomber's Fitness 2min rest after the squat cleans, and then a 10min time cap for this.... so the whole workout was a 30min running clock... I was pretty beat up at the end of this FT: Kettlebell Swing (American)s, Box Jump (24 In.)s and 200 m : 8 mins 13 secs \| Rx'd 30 Kettlebell Swing (American)s, 53 lbs 30 Box Jump (24 In.)s 1 Run, 200 m 20 Kettlebell Swing (American)s, 53 lbs 20 Box Jump (24 In.)s 1 Run, 200 m 10 Kettlebell Swing (American)s, 53 lbs 10 Box Jump (24 In.)s 1 Run, 200 m 8 days ago View FT: Kettlebell Swing (American)s, Box Jump (24 In.)s and 200 m Site Leaderboard (1)	15 Split Jerk 3-3-3-3-3 Split Jerk 3-3-3-3-3 Greg Kerschbaum Bomber's Fitness need some more work on these Split Jerk 3-3-3-3-3 : 2250 lbs \| Rx'd 600 lbs Sets 3 Split Jerks \| 135 lbs 3 Split Jerks \| 185 lbs 3 Split Jerks \| 205 lbs 2 Split Jerks \| 225 lbs 1 Split Jerk \| 225 lbs 7 days ago View Split Jerk 3-3-3-3-3 Site Leaderboard (1500) FT: 400 m, Overhead Squats and Toes-to-bars FT: 400 m, Overhead Squats and Toes-to-bars Greg Kerschbaum Bomber's Fitness second round was an 800m run. I was really happy w my OHS, I only had to drop the bar once during the 21's, and I did the (15 and 9) unbroken. It felt good FT: 400 m, Overhead Squats and Toes-to-bars : 13 mins 58 secs \| Rx'd 1 Run, 400 m 21 Overhead Squats, 135 lbs 21 Toes-to-bars 2 Runs, 400 m 15 Overhead Squats, 135 lbs 15 Toes-to-bars 1 Run, 400 m 9 Overhead Squats, 135 lbs 9 Toes-to-bars 7 days ago View FT: 400 m, Overhead Squats and Toes-to-bars Site Leaderboard (1)	16	17 Front Squat Front Squat Greg Kerschbaum Bomber's Fitness Front Squat : 5550 lbs \| Rx'd Sets Front Squat, 10 reps \| 165 lbs Front Squat, 10 reps \| 185 lbs Front Squat, 10 reps \| 205 lbs 5 days ago View Front Squat Site Leaderboard (1) Adrian Adrian Greg Kerschbaum Bomber's Fitness Adrian : 17 mins 38 secs \| Rx'd 7 rounds of: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bars 9 Box Jump (30 in.)s 5 days ago View Adrian Site Leaderboard (1044)	18 Back Squat Back Squat Greg Kerschbaum Bomber's Fitness Surprised cause i felt tired today, I spent all day helping my buddy move, but still decided I wanted to workout today, so I feel like I can keep improving on this Back Squat : 3390 lbs \| Rx'd Sets Back Squat, 5 reps \| 135 lbs Back Squat, 5 reps \| 225 lbs Back Squat, 3 reps \| 245 lbs Back Squat, 1 rep \| 265 lbs Back Squat, 1 rep \| 285 lbs Back Squat, 1 rep \| 305 lbs 5 days ago View Back Squat Site Leaderboard (1)
19 Deadlift 5-5-5-5-5 Deadlift 5-5-5-5-5 Greg Kerschbaum Bomber's Fitness Deadlift 5-5-5-5-5 : 7225 lbs \| Rx'd 650 lbs Sets 5 Deadlifts \| 225 lbs 5 Deadlifts \| 275 lbs 5 Deadlifts \| 295 lbs 5 Deadlifts \| 315 lbs 5 Deadlifts \| 335 lbs 4 days ago View Deadlift 5-5-5-5-5 Site Leaderboard (17392) Cleans, Handstand Push-ups Cleans, Handstand Push-ups Greg Kerschbaum Bomber's Fitness did all my hspu ub.... I did power cleans Cleans, Handstand Push-ups : 9 mins 17 secs \| Rx'd 7 rounds of: 3 Cleans 205 lbs 4 Handstand Push-ups 4 days ago View Cleans, Handstand Push-ups Site Leaderboard (29)	20 10 Minutes of Kalsu 10 Minutes of Kalsu Greg Kerschbaum Bomber's Fitness my goal was 50 reps, this got hard, im happy with 46 though 10 Minutes of Kalsu : 46 reps \| Rx'd 5 Burpees 6 Thrusters 135 lbs 5 Burpees 6 Thrusters 135 lbs 5 Burpees 6 Thrusters 135 lbs 5 Burpees 5 Thrusters 135 lbs 5 Burpees 5 Thrusters 135 lbs 5 Burpees 4 Thrusters 135 lbs 5 Burpees 4 Thrusters 135 lbs 5 Burpees 0 Thrusters 135 lbs 5 Burpees 5 Thrusters 135 lbs 5 Burpees 5 Thrusters 135 lbs 2 days ago View 10 Minutes of Kalsu Site Leaderboard (27) "Death By" - Handstand Push-ups : 1 rep + 1 rep / 1 min "Death By" - Handstand Push-ups : 1 rep + 1 rep / 1 min Greg Kerschbaum Bomber's Fitness did this after Kalsu just to get some work on hspu.... pretty happy with the result after doing all those thrusters, cause I def wasn't fresh "Death By" - Handstand Push-ups : 1 rep + 1 rep / 1 min : 6 + (3 Handstand Push-ups) \| Rx'd "Death By" : 1 rep + 1 rep / 1 min Handstand Push-up : 6 rounds + 3 reps 2 days ago View "Death By" - Handstand Push-ups : 1 rep + 1 rep / 1 min Site Leaderboard (5) Hang Squat Snatch Hang Squat Snatch Greg Kerschbaum Bomber's Fitness Pretty happy with this, the hardest part is holding onto the bar in between reps when it's heavy Hang Squat Snatch : 1920 lbs \| Rx'd Sets Hang Squat Snatch, 2 reps \| 135 lbs Hang Squat Snatch, 2 reps \| 145 lbs Hang Squat Snatch, 2 reps \| 155 lbs Hang Squat Snatch, 2 reps \| 165 lbs Hang Squat Snatch, 2 reps \| 175 lbs Hang Squat Snatch, 2 reps \| 185 lbs 2 days ago View Hang Squat Snatch Site Leaderboard (1)	21 Eva Eva Greg Kerschbaum Bomber's Fitness Everyone did Russian swings, they weren't bad, I stayed ub on those, in rd 3 I switched to ring rows for pull-ups, cause My hands were going to tear and it kept my intensity high, great workout Eva : 38 mins 28 secs \| Not Rx'd 5 rounds of: Run, 800 m 30 Kettlebell Swings, 2 pood 30 Pull-ups 1 day ago View Eva Site Leaderboard (6103) Back Squat Back Squat Greg Kerschbaum Bomber's Fitness Did this after Eva. I was beat, but I'm trying to squat heavy front and back twice a week each Back Squat : 2755 lbs \| Rx'd Sets Back Squat, 3 reps \| 225 lbs Back Squat, 3 reps \| 245 lbs Back Squat, 3 reps \| 265 lbs Back Squat, 1 rep \| 275 lbs Back Squat, 1 rep \| 275 lbs 1 day ago View Back Squat Site Leaderboard (1)	22 Power Clean : 1 Rep Max Power Clean : 1 Rep Max Greg Kerschbaum Bomber's Fitness 10 mins to find 1rm tied previous Power Clean : 1 Rep Max : 255 lbs \| Rx'd Sets Power Clean, 1 rep \| 255 lbs About 12 hours ago View Power Clean : 1 Rep Max Site Leaderboard (15) Every 1 min for 10 mins: Front Squat Every 1 min for 10 mins: Front Squat Greg Kerschbaum Bomber's Fitness Had to power clean weight before we squatted each set, this was tough at 225 Every 1 min for 10 mins: Front Squat : Completed \| Rx'd Every 1 min for 10 mins: 2 Front Squats, 205 lbs 2 Front Squats, 215 lbs 2 Front Squats, 225 lbs 2 Front Squats, 225 lbs 2 Front Squats, 225 lbs 1 Front Squat, 225 lbs 2 Front Squats, 215 lbs 2 Front Squats, 215 lbs 2 Front Squats 2 Front Squats About 12 hours ago View Every 1 min for 10 mins: Front Squat Site Leaderboard (1) 3 RFT: Burpee Box Jumps, Dumbbell Thrusters, and Double Unders 3 RFT: Burpee Box Jumps, Dumbbell Thrusters, and Double Unders Greg Kerschbaum Bomber's Fitness 60 lbs total for db so 30 each hand. This was a great wod I recommend it 3 RFT: Burpee Box Jumps, Dumbbell Thrusters, and Double Unders : 13 mins 38 secs \| Rx'd 3 rounds of: 20 Burpee Box Jumps, 24 in 20 Dumbbell Thrusters, 60 lbs 50 Double Unders About 12 hours ago View 3 RFT: Burpee Box Jumps, Dumbbell Thrusters, and Double Unders Site Leaderboard (1) "Death By" - Pistol : 1 rep + 1 rep / 1 min "Death By" - Pistol : 1 rep + 1 rep / 1 min Greg Kerschbaum Bomber's Fitness Did this on my own after the wod. Tomorrow is a rest day so I didn't mind hitting it pretty hard today "Death By" - Pistol : 1 rep + 1 rep / 1 min : 11 + (6 Pistols) \| Rx'd "Death By" : 1 rep + 1 rep / 1 min Pistol : 11 rounds + 6 reps About 12 hours ago View "Death By" - Pistol : 1 rep + 1 rep / 1 min Site Leaderboard (1)	23	24	25
26	27	28	29	30	31	Jun \| 1