WHITEBOARD – 29 March 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Barbell Weighted Rear Foot Elevated Split Squats – 3 sets of 8e, 10lbs less than last week Workout: 6 Rounds of: 200m Row 6 DB KB Deadlift (~40-50lbs each) 1 Suitcase carry each side (50lb KB on one … Continue reading

WHITEBOARD – 28 March 2019

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. Clean (1) + Front Squat (1): 5 sets at 85% your max set last week Workout: 6 Rounds: 25m Sled drag (~1/2 BW … Continue reading

WHITEBOARD – 26 March 2019

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. Feet Elevated Dumbbell Bench: Build to 3 rep at the same weight as your 5r max last week. Deload 20% and hit for 2 sets of 6 Workout: 6x: 30 Double-unders 15 … 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...