WHITEBOARD – 13 August u

Strength: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank B1. Front Squat: Build to a crisp set of 3. Deload 15% and hit for 4×3. Should have 2-3 reps in your tank on the top set.  Workout: 14m AMRAP: 200m Run 30 Double Rope Whips 15 … Continue reading

WHITEBOARD – 10 August 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: 30 pull-ups – Use as few sets as possible. Use inverted rows if you don’t have body weight pull-ups Workout: 15 minute AMRAP: 200m Run 10 Wallballs (20/14) 1 Bear Crawl lap in training room

WHITEBOARD – 09 August 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans : 4 sets of 2 at 75% your max 1 rep last week Workout: Complete 6 rounds of: 25m Sled Push (1/4 Bw) 10 KB Deadlifts Reverse Body Weight Lunges – 6 Each side *Rest … 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...