WHITEBOARD – 26 July 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans Waves: 3-2-1 for 3 round. Start light and add weight as you progress. Once you restart the wave (go from 1 to 3) take some weight off. *Try to add weight compared to last week, … Continue reading

WHITEBOARD – 24 July 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Build a 3rep max, deload and hit 4 sets of 3 within 85%. Add 5-10lbs from last week if you feel good. Workout: 6 Rounds: 30 Double-Unders 5e Side Single Arm DB Presses … Continue reading

WHITEBOARD – 23 July 2018

Strength: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank B1. Front Squat: Build up to a set of 3, deload and hit 4 sets of 3 within 85%. If you feel good this should be 5-15lbs more than last week. Workout: 14 Minute AMRAP: 200m Row … 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...