WHITEBOARD – 20 July 2018

Movement Prep: 1a. Hollow Body Rock: 3 sets of 18s holds 1b. Shoulder Bridge Rock: 5 reps Strength: Pull-up: 4 sets of 6 pull-ups: Weight or assist as appropriate Workout: 5 Rounds of: 200m Sandbag Carry (1/2 BW) 12 Heavy KB Swings 15s Side Plank (Each Side) Advertisements

WHITEBOARD – 19 July 2018

Warm-up: A1. Bulgarian Row: 4 sets of 5 A2. KB Halo – 5 Rotations each way Strength: C1. Power Cleans Waves: 3-2-1 for 3 round. Start light and add weight as you progress. Once you restart the wave (go from 1 to 3) take some weight off. Workout: Complete 4 rounds of: 25m Sled Push … Continue reading

WHITEBOARD – 17 July 2018

Strength: A1. Elevated Plyometric Push-up: 3 sets of 5 A2. Overhead Medicine Ball Throw: 3 sets of 5 B. Barbell Bench Press: Build to a crisp 3rep max, deload and hit 4 sets of 3 within 85% Workout: 15 minute AMRAP: 25m Farmer’s Carry (1/3 BW each hand) 8 Ring Push-ups 6 Medball Overhead tosses … 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...