WHITEBOARD – 02 February 2017


A1. Elbow Side Plank Twist: 3 sets of 12e Side
A2. Standing Trunk Circle – 5 Reps each way

B1. Bulgarian Row: 3 sets of 10
B2. Bent Twisting Lat Stretch 15s Hold eSide*

C. Muscle Snatch + Overhead Squat: 5 sets of 3+3 (~50% max snatch or 30% max squat – whatever is higher)


5 Rounds of:
2 Minute Row: 90-95% effort
1 Minute Single Jump Rope (60-70% effort)

*Build a 20s transition time between the row/rope and rope/row.


Supine Trap Stretch: 120s Hold

Try to round your spine a bit more than the girl in the demonstration. This shouldn’t crush your neck. If so, get some blocks or keep your knees more elevated to keep the pressure more on the upper back. Try to relax your breathing and make it rhythmic.

Do you have 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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