WHITEBOARD – 22 April 2019

Warm-up: A1. Cossack Squats w/KB at chest: 3 sets of 5e A2. KB Pullover Deadbug – 3 sets of 3 https://www.youtube.com/watch?v=WvarCkeiWaM Strength: C1. Back Squat: 5 Sets of 3 at 90% of your 4 sets of 3 (deload) last week Workout: 6 Rounds of: 6e Overhead Medball Throws 10 Wallballs 1 Sled Push (25m) Advertisements

WHITEBOARD – 19 April 2019

Warm-up: A1. Turkish Get-up 3×2 reps each side A2. Kettlebell Swings: 3 sets of 12 Strength: C1. Front Squat: Build up to a 2 rep max (Close to a true 2rm). Deload 20% and hit for 4 sets of 3 Workout: 10m AMRAP: 15 Double-Unders 5 Ring Push-ups 10 Wallballs

WHITEBOARD – 18 April 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 (3): Build to a max set (More than last week if you feel good). Deload 20% and hit … 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...