WHITEBOARD – 28 November 2016

Strength: A1. Tuck-up: 3x10rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 10 sets of 2. – 80% working max Workout: 10m AMRAP: 5 Paralette Push-ups 10 Step-ups (DBs = 10% backsquat max) 10 Deck Squats (If you don’t have the ankle/hip flexibility for these perform ball slams)

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WHITEBOARD – 23 November 2016

Strength: A1.Elbow Side Plank Twist: 3×10 reps A2.Standing Oblique Side Bend: 5r each side B. Power Cleans: On the minite – 10 sets of 1 (Start at 70% max clean and keep it crisp throughout)   Workout: 10m AMRAP: 5 Chin-ups (Deadhang) 10 Strict Push-up to Burpees 15 Air Squats

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WHITEBOARD – 22 November 2016

Strength: A1. Bent Hollow Hold: 3 sets of 30s* A2. Cat/cow – 10 reps B1. Push-Press: 5 sets of 3 – at ~ 70% max 1 rep Workout: 5 Rounds of: 500m Row *Rest 60s and repeat Cooldown: Shoulder Extension Walks: 4 sets of 6 *If you feel these in your bicep, try going with … Continue reading →

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  • 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...