programs gym photos nutrition videos

Hero Workout "Joshie"



Hero Workout | "Joshie"

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Joshie was a native of Long Beach, Ca where he attended high school.

After graduation, he enlisted in the Army in 2003 with dreams of joining the Special Forces.

He completed SF training in 2006 and was an engineer assigned to 1st Battalion, 7th Special Forces Group out of Fort Bragg, NC.

He was on his first deployment with the unit to Qalat, Afghanistan when he was killed from wounds sustained during a small-arms firefight.

He is survived by his mother, and uncle who helped raise him.

"Joshie"

3 rounds for time of:
21 dumbbell Squat Snatch (25/15#) right arm
21 L Pull-ups
21 dumbbell Squat Snatch (25/15#) left arm
21 L Pull-ups

*2 minute cap for each movement in each round
*2,4,6,8,10,12,14,16,18,20,22, and 24 rolling minute caps.

 

 

Progressions for "Joshie":

Life:
3 rounds of:
2:00 AMRAP of: dumbbell Overhead Squats right arm or dumbbell Squats
2:00 AMRAP of: Piked Ring Rows w/ a 3 sec. hold at pRR2 or Ring Rows w/ a 3 sec. hold at RR2
2:00 AMRAP of: dumbbell Overhead Squats left arm or dumbbell Squats 
2:00 AMRAP of: Piked Ring Rows w/ a 3 sec. hold at pRR2 or Ring Rows w/ a 3 sec. hold at RR2

Fitness:
3 rounds for time of:
21 dumbbell Power Snatch + Overhead Squat (15/10#) right arm
9 Tuck Pull-ups, Low L Pull-ups, or Strict Pull-ups
21 dumbbell Power Snatch + Overhead Squat (15/10#) right arm
9 Tuck Pull-ups, Low L Pull-ups, or Strict Pull-ups

Performance:
3 rounds for time of:
21 dumbbell Squat Snatch (25/15#) right arm
L Pull-ups
21 dumbbell Squat Snatch (25/15#) left arm
L Pull-ups

Performance +:
3 rounds for time of:
21 dumbbell Squat Snatch (25/15#) right arm
21 L Pull-ups
21 dumbbell Squat Snatch (25/15#) left arm
21 L Pull-ups

*Perform all Pull-up variations strict
*there is nothing wrong with simply performing the highest progression of
the L Pull-up that you can, and working to the time cap in each round.

*2 minute cap for each movement in each round
*2,4,6,8,10,12,14,16,18,20,22, and 24 rolling minute caps.

 

 

Related Articles:
Joshua Whitaker
Training Versus Testing
"Murph"