WHITEBOARD – 15 November 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Low block Power Cleans (Use blocks with bar 1” below knee) Build to a crisp 2 rep max, deload 15% and hit for 4 sets of 2 Try to hit 5-10lbs more than last week on the … Continue reading

WHITEBOARD – 14 November 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 to a 5 rep max (5-10lbs heavier than last week), deload 15-20% and hit for 4 sets of 6 Workout:  6 Rounds: 20 Rope Whips 5 Each side offset KB deadlifts (70/50) … Continue reading

WHITEBOARD – 12 November 2018

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Back Squat: Build up to a 5rm back squat (with 1-2 reps left in the tank), deload 10-15% and hit for 4 sets of 5 Workout: 6 Rounds of:  250m Row 10 DB Step-ups 10 … 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...