WHITEBOARD – 19 September 2016

Strength: A1. Tuck-up: 3x6rep A2. Stiff Legged Windmill: 5e side B. Front Squat (Barbell): 5 sets of 5 – ~70% 1 rep max Workout: 6 Rounds: 10 Neutral Grip Push-ups 10 DB Step-ups 35 Double-Unders *Smash your calves after the workout to ensure they aren’t getting too nasty with all the jump rope work we … Continue reading

WHITEBOARD – 16 September 2016

Strength: A1. Elbow Side Plank Twist: 5×3 reps A2. Standing Oblique Side Bend: 5r each side B. Inverted Ring Rows: 3 sets of Max Reps Workout: 4 rounds of: 400m Sandbag Carry – 1/2 BW 2 Rope Climbs

WHITEBOARD – 15 September 2016

Strength: A1. Forearm Plank: 3 sets of 24s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Power Snatch + Overhead Squat (1+1): On the minute for 8 sets – 60% max Workout: 10 Rounds of: 1 Minute Work / 30s Rest: … 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...