WHITEBOARD – 28 July 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. Power Clean: Work up to a crisp 3rm max for the day, deload 10-15% and do 4 sets of 3.


4 Minute AMRAP:
10 DB Hang Cleans
8 Reverse DB Lunges (4 each side)
10 Front Squats (DBs held in front)
Rest 1 Minute

4 Minute AMRAP: 

10 DB Romanian Deadlifts
5 DB Push Presses
1 Double DB Waiter’s Walk

Rest 1 Minute

3 Minute AMRAP: 
8 Deck Squats
5 Burpees


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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

  • 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...

%d bloggers like this: