WHITEBOARD – 12 November 2018

Movement Prep: A1. 3 sets of 5e: Box Jumps (Step Down) A2. 3x10s each Side: Bent Leg Side Plank Strength/Power: Back Squat: Build up to a 5rm back squat (with 1-2 reps left in the tank), deload 10-15% and hit for 4 sets of 5 Workout: 6 Rounds of:  250m Row 10 DB Step-ups 10 … Continue reading

WHITEBOARD – 09 November 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Straight Bar Deadlift: Easy 3rm, deload 10-15% and hit for 4 sets of 3 Workout: 20 Minute AMRAP: 100m Sandbag Carry 10 Sandbag Squats 30s Sandbag Bear Hug  

WHITEBOARD – 08 November 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Low block Power Cleans (Use blocks with bar 1” below knee) Build to a crisp 2 rep max, deload 15% and hit for 5 sets of 2 Workout: On the minute for 12 minutes: 5 Overhead Ball … 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...