WHITEBOARD – 23 September 2016

Strength: A1. Elbow Side Plank Twist: 3×8 reps A2. Standing Oblique Side Bend: 5r each side B. Inverted Ring Rows: 3 sets of Max Reps Workout: 20m AMRAP: Sled Push – 50m (1/2 BW) 20e Alternating Kettlebell Clean to Push Press (KB = 25% max barbell press) 15 Toes-to-Bar

WHITEBOARD – 22 September 2016

Strength: A1. Forearm Plank: 3 sets of 36s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Snatch + Overhead Squat (1+1): On the minute for 10 sets –75% max Workout: 10 Rounds of: 15 Wallballs 100m Run

WHITEBOARD – 20 September 2016

Strength:A1. Bent Hollow Hold: 3 sets of 36s* A2. Cat-Cow: 10 B. Bench Press (Dumbell): 5 sets of 5– ~70% 1 rep max or 30% barbell max Workout: 12 minutes of: On the Minute, Alternating Movement: 10 Burpees 20 Kettlebell Swings – Chest/55-35lbs *You can rest the remainder of the minute if you complete your … 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...