Workout Posts - Sam Ensminger - beyond the whiteboard

Sam Ensminger
Bomber's Fitness 249 Sessions

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249 Workout Posts

Sam Ensminger Bomber's Fitness

Fran : 7 mins 55 secs | Not Rx'd

21 Thrusters 45 lbs 21 Pull-ups 15 Thrusters 45 lbs 15 Pull-ups 9 Thrusters 45 lbs 9 Pull-ups

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness
bar muscle-ups done on gravitron with 100lbs assistance

3 RFT: Muscle Ups, Forward Rolls, Pistols and Handstand Walks : 9 mins 30 secs | Not Rx'd

3 rounds of: 5 Muscle Up (Bar)s 5 Forward Rolls 10 Pistols 8 Handstand Push-ups

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

5 RFT: Rows and Thrusters : 14 mins 35 secs | Not Rx'd

5 rounds of: 500 m Rows 7 Thrusters 45 lbs

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

Thompson : 26 mins 45 secs | Not Rx'd

7 rounds of: 10 Pull-up (towel)s 25 Back Squats 65 lbs 10 m Farmers Carries 65 lbs

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

Run, Rest: 1600 m, 1200 m, 800 m and 400 m : 21 mins | (9 mins), (6 mins), (4 mins), and (2 mins) | Rx'd

1600 m Runs Rests 3 mins 1200 m Runs Rests 2 mins 800 m Runs Rests 1 min 400 m Runs Rests

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

"Tabata" - Pull Up (Weighted)s, Air Squat (Weighted)s, Ring Dip (weighted)s and Deadlifts : 8 x 20 secs / 10 secs : 103 reps | 20, 45, 30, and 64 reps | Not Rx'd

5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 10 secs 5 Weighted Pull-ups 10 lbs 20 secs Rests 1 min 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 10 secs 9 Weighted Air Squats 12 lbs 20 secs Rests 1 min 8 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 6 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 4 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 4 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 4 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 2 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 2 Weighted Ring Dips 10 lbs 20 secs Rests 10 secs 0 Weighted Ring Dips 10 lbs 20 secs Rests 1 min 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 10 secs 8 Deadlifts 65 lbs 20 secs Rests 1 min

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

Diane : 7 mins 20 secs | Not Rx'd

15 Deadlifts 135 lbs 15 Handstand Push-ups 12 Deadlifts 135 lbs 12 Handstand Push-ups 9 Deadlifts 135 lbs 9 Handstand Push-ups

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

Helen : 13 mins 20 secs | Not Rx'd

3 rounds of: 400 m Runs 21 Kettlebell Swings 35 lbs 9 Pull-ups

Comment · 0 Comments · Jul 23, 2011
Sam Ensminger Bomber's Fitness

Jackie : 9 mins | Not Rx'd

1000 m Rows 30 Thrusters 45 lbs 20 Pull-ups

Comment · 0 Comments · Jul 23, 2011