WHITEBOARD – 22 November 2016

Strength: A1. Bent Hollow Hold: 3 sets of 30s* A2. Cat/cow – 10 reps B1. Push-Press: 5 sets of 3 – at ~ 70% max 1 rep Workout: 5 Rounds of: 500m Row *Rest 60s and repeat Cooldown: Shoulder Extension Walks: 4 sets of 6 *If you feel these in your bicep, try going with … Continue reading

WHITEBOARD – 21 November 2016

Strength: A1. Tuck-up: 3x8rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 5 sets of 3. – 65% working max Workout: 12m AMRAP: 10- Side-to-side squats (Cossack) w/ 35lb KB to chest 2 Handstand Wall Walks – 2 sec pause at top 2O Double-Unders DELOAD WEEK

WHITEBOARD -17 November 2016

Strength: A1. Forearm Plank: 3 sets of 60s* 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 Clean+ Front Squat (1+1):  6 sets – 85% of 1 rep max Workout: 12 minute AMRAP: 200m Run Thrusters (DB – 1 DB … 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...