WHITEBOARD – 12 March 2020

Strength:  A1. Cossack Squat (DB or KB held to chest) – 4 sets of 5e A2. Suitcase Deadlift (4) to Carry (25ft): 4 sets of 1 on each side. A3. Box Jumps: 4 sets of 5 B1. Straight Bar Deadlift – Build to an easy 3r max (3-4 reps left in reserve). Keep it there … Continue reading

WHITEBOARD – 10 March 2020

Strength: A1. Pull-ups with pause at top (1-2s) – 4 sets of 5 A2. Pause Parallette Push-ups: 4 sets of 6 (2s pause in bottom) B1. Push Press: Work up to an easy 3rm (~2-3 reps left in reserve), deload 10% and hit for 5 sets of 3 Conditioning/Accessory: 15m AMRAP:  10 DB Step-ups (Each … Continue reading


Strength: A1. Elevated Pistol w/ weight in front of body – 4 sets of 5e A2. Barbell Single Leg Deadlift – 4 sets of 8e B1. Back Squat: Work up to an easy 3r max (~2-3 reps in reserve), delaod 10% and hit for 4 sets of 3 Conditioning/Accessory: 4 Rounds of:  3x: 20s Rope … 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...