• Food for Thought:

    The greatest weapon on earth, is the human soul on fire. - Ferdinand Froch

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WHITEBOARD – 19 April 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Build up to a 2 rep max (Close to a true 2rm). Deload 20% and hit for 4 sets of 3 Workout: 10m AMRAP: 15 Double-Unders 5 Ring Push-ups 10 Wallballs Advertisements

WHITEBOARD – 18 April 2019

Warm-up: A1. Single Arm KB Deadlift (KB held to side of hip): 3 sets of 5e side A2. Offset Farmer’s Carry: 3 sets of 1 lap each side (~60/30 split) Strength: C1. Clean (1) + Front Squat (3): Build to a max set (More than last week if you feel good). Deload 20% and hit … Continue reading

WHITEBOARD – 16 April 2019

Warm-up: A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 5 Strength: C1. Barbell Bench Press: Work up to a 1 rep max Deload to 80% and hit for 5 sets of 3 Workout: 6 Rounds: 200m Run 1 Rope Climb 8e Side Cossack Squats … Continue reading

  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...