WHITEBOARD – 20 January 2017


A1. Bent Hollow Hold: 3x48s

A2. Cat / Cow: 10 Reps*

*Have someone video you from the side and see how your range of motion compares to the video. Many times our deficiencies in simple movements can be overlooked when we aren’t taking conscious effort to examine them.

B1. Deck Squat – Elevated or on the ground*: 3 sets of 15

B2. Kneeling Parallel Slide: 5 each side with 1 sec pause at top

*If you don’t have the ankle or hip flexibility to do them on the floor, elevated yourself on a gym mat with your feet planting on the floor. This will raise your butt up from your feet and decrease the flexibility needed. Make the height where it is moderately difficult for you to do the movement.


8 Rounds of:

20 Kettlebell Swings (Full Extension: 55/35lbs)

1 eSide Waiter Walks (1 Lap in room: ~20% of press)

10 Reverse Lunges w/KB held in Goblet (55/35lbs)


Wall Middle Split: 120s – Try to keep your legs completely straight and slightly externally rotate your femur (toes turn back into your body)

Straddle Good Mornings: 3 sets of 10 – If you lack mobility to fold forward, raise your butt compared to your legs/feet. You can do this by folding a mat and seating on the edge with your feet on the ground.

Questions on the programming this year? Take a look at this: Where we are going?

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  • 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...

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