Workout Posts - Marcus Gaipa - beyond the whiteboard

Marcus Gaipa

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496 Workout Posts

Marcus Gaipa
June 02, 2019

6 RFT: Assault Runners and 400 m : 29 mins 59 secs | Rx'd

6 rounds of: Assault Runner, 400 m Run, 400 m

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Marcus Gaipa
June 02, 2019

AMRAP 16 mins: 200 m, Deadlifts, Push-ups and Double Unders : 7 rounds + 200 m + 4 Deadlifts | Rx'd

16:00 AMRAP: Run, 200 m 5 Deadlifts, 185 lbs 9 Push-ups 20 Double Unders

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Marcus Gaipa
April 22, 2019

Chipper: Power Cleans, 403 m, Squat Cleans and 3 more : 7 mins 48 secs | Rx'd

21 Power Cleans, 115 lbs Run, 403 m 15 Squat Cleans, 115 lbs Run, 200 m 9 Thrusters, 115 lbs Run, 70 m

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Marcus Gaipa
April 22, 2019

Every 1 min for 12 mins: 1 Squat Clean + 2 Thruster : 1740 lbs | Rx'd 120 lbs

Every 1 min for 12 mins: 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs 1 1 Squat Clean + 2 Thruster | 145 lbs

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Marcus Gaipa
April 20, 2019

Not as easy as I thought it would be

FT: Bench Press, Strict Pull-ups, Sit-ups, and 9 more : 5 mins 9 secs | Rx'd

12 Bench Press 5 Strict Pull-ups 10 Sit-ups 10 Bench Press 5 Strict Pull-ups 10 Sit-ups 8 Bench Press 5 Strict Pull-ups 10 Sit-ups 6 Bench Press 5 Strict Pull-ups 10 Sit-ups

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Marcus Gaipa
April 20, 2019

Thrusters @ 135

FT: 3x Row Calories and Wall Balls; Box Jump Overs, Bar Facing Burpees... : 21 mins 36 secs | Rx'd

3 rounds of: 20 Row Calories 15 Wall Balls -- then -- 35 Box Jump Overs 25 Bar Facing Burpees 20 Pull-ups 10 Thrusters, 135 lbs Run, 800 m

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Marcus Gaipa
April 19, 2019

FT: Row Calories, Russian Kettlebell Swings and Thrusters : 6 mins 49 secs | Rx'd

30 Row Calories Rest 1 min 30 American Kettlebell Swings, 80 lbs Rest 1 min 20 Thrusters, 115 lbs

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Marcus Gaipa
April 19, 2019

Thruster 4x4 : 2480 lbs | 155 lbs, 155 lbs, 155 lbs, and 155 lbs | Rx'd

Sets 4 Thrusters | 155 lbs 4 Thrusters | 155 lbs 4 Thrusters | 155 lbs 4 Thrusters | 155 lbs

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Marcus Gaipa
April 16, 2019

FT: Row Calories; 6x Dumbbell Snatches, Wall Balls and Hanging Knee... : 20 mins 41 secs | Rx'd

60 Row Calories -- then -- 6 rounds of: 12 Dumbbell Snatches 12 Wall Balls 8 Hanging Knee Raises -- then -- Sled Push, 160 lbs, 70 m 5 Rope Climbs

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Marcus Gaipa
April 16, 2019

Tempo down 3 sec pause at bottom. Last set performed with out tempo or pause

Tempo Front Squat 3-3-2-2-1-1-3 : 2870 lbs | 180 lbs, 185 lbs, 190 lbs, 195 lbs, 200 lbs, 205 lbs, and 200 lbs | Rx'd 75 lbs

Sets 3 Tempo Front Squats | 180 lbs 3 Tempo Front Squats | 185 lbs 2 Tempo Front Squats | 190 lbs 2 Tempo Front Squats | 195 lbs 1 Tempo Front Squat | 200 lbs 1 Tempo Front Squat | 205 lbs 3 Tempo Front Squats | 200 lbs

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Marcus Gaipa
April 15, 2019

"FGB Style" - 140 m and Thrusters : 38 reps | 7, 7, 7, 7, and 10 reps | Rx'd

5 rounds, 1 min per station: Run, 140 m | 1, 1, 1, 1, and 1 Thruster, 115 lbs | 6, 6, 6, 6, and 9

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Marcus Gaipa
April 15, 2019

AMRAP 10 mins: Double Unders, Row Calories and Shoulder-to-Overheads : 6 rounds + 5 Double Unders | 215 reps | Rx'd

10:00 AMRAP: 20 Double Unders 9 Row Calories 6 Shoulder-to-Overheads

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Marcus Gaipa
April 13, 2019

Every 1 min for 12 mins: 1 Squat Clean + 2 Thruster : 1620 lbs | Rx'd

Every 1 min for 12 mins: 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs 1 1 Squat Clean + 2 Thruster | 135 lbs

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Marcus Gaipa
April 10, 2019

Every 1:30 for 15 mins: Squat Clean & Split Jerk : 3000 lbs | Rx'd

Every 1:30 for 15 mins: 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs 2 Squat Clean & Split Jerks | 150 lbs

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Marcus Gaipa
April 10, 2019

Deadlift : 3x5 : 4125 lbs | 275 lbs, 275 lbs, and 275 lbs | Rx'd 150 lbs

Sets 5 Deadlifts | 275 lbs 5 Deadlifts | 275 lbs 5 Deadlifts | 275 lbs

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