WHITEBOARD – 27 January 2015

Workload: Complex: 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: Complete 55 Burpees for time:  *At the start of every minute you have to perform 10 Kettlebell Swings (70/55) Notes: OR, if we are snowed in shovel. Don’t shovel for time … Continue reading

WHITEBOARD – 26 January 2015

Workload: Back Squat: 4×6 – Add 5-10lbs from last week. Then: 10 Minute AMRAP: 3 Sets of: 8 Push-Ups 10 Step-ups (Hold 2 Dumbbells. 1 Dumbbell = 1/10th max barbell back squat) 3 Dumbbell Push Presses (Same load as Step-ups) 80 Double-unders Notes: For the AMRAP. Pick a Double-under set volume that you can do within … Continue reading

WHITEBOARD – 23 January 2015

Workload:  12 One Minute Intervals:: Odd: 14 Wall balls – 20/10# Even: 14 Kettlebell Swings (Chest) – 55/35# Then: 2 One Minute Intervals:: One: Max Wallballs Two: Max Kettlebell Swing (Chest) Notes: Have fun.

  • 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...