31 December 2014

Workload: Thruster: Work up to Max, then deload to 80% and hit 2 sets of 3 Then: “Fight Gone Bad” 3 Rounds of 1 Minute at each station: Wallballs (20/14) Sumo-Deadlift High Pull (75/60) Box Jump (20/14) Push Press (75/60) Row Rest  Notes: This is programmed as tomorrow as a rest day. If you aren’t resting … Continue reading

WHITEBOARD – 30 December 2014

Workload: Complex: Snatch Pull (2) + Hang Snatch (1) + Overhead Squat (2) *Work up to max for the day in the complex. Deload to 85% and hit for 3 additional sets. Then: 3 Sets of: 500m Row 2 Rounds of: 1 Rope Climb 15 Back Extensions Notes: For the conditioning there are three rounds. … Continue reading

WHITEBOARD – 29 December 2014

Workload: Back Squat: 5×5 – 70% 1 Rep Max Then: 13 Minute AMRAP: 8 Alternating Dumbbell Presses 10 Pistols 12 Death Marches 24 Double Unders Notes: Enjoy

  • 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...