WHITEBOARD – 07 December 2018

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Hang Clean + Front Squat (1+2) – Build to a 1 set max (5-10lb heavier than last week) then hold that weight and do 3 more sets Workout: 8x: 30s Side-to-side rope whips 8 DB Hang Clean to … Continue reading

WHITEBOARD – 06 December 2018

Warm-up: A1. Single Arm KB Deadlift (KB held to side of hip): 3 sets of 5e side A2. Offset Farmer’s Carry: 3 sets of 1 lap each side (~60/30 split) Strength: C1. Deadlift (2-3” blocks): Work up to a top set of 6, deload 15% and hot for 4 sets of 6. Should be 10-15lbs … Continue reading

WHITEBOARD – 04 December 2018

Warm-up: A1. Weighted Shoulder Dislocates: 3 sets of 5 (Light – 2.5-5lbs on PVC) A2. Parallette Push-ups: 3 sets of 5 Strength: C1. Dumbbell Standing Press: Build to a crisp set of 10, then deload 20% and hit for 3 more sets. Add 5-10lbs from last week Workout: 6 Minute AMRAP: 200m Run 10 Burpees … 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...