WHITEBOARD – 30 April 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. Standing Strict Barbell Press: Work up to an easy 8r max (4-5 reps left in the tank) Keep it there and hit for 3 more sets of 8 Workout: 14m AMRAP: 200m … Continue reading

WHITEBOARD – 29 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: Work up to an easier 10r max (4-6 reps left in the tank) *Keep there and hit for 2 more sets of 10 Workout: 5 Rounds of: 200m Row 1 Sled … Continue reading

WHITEBOARD – 26 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 (True 2rm) Deload 20% and hit for 3 sets of 3 Workout: 15m AMRAP: 200m Row 10 Push-ups 5 O. Head Medball Throws

  • 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...