WHITEBOARD – 08 November 2016

Strength: A1. Bent Hollow Hold: 5 sets of 48s* A2. Cat/cow – 10 reps B1. Push-Press: 3 sets of 5 – at ~ 75% max 1 rep., 2 sets of 5 at 70% Workout: 8 Rounds of: 5 Paralette Grip Push-ups 1 Crab Walk 5 Inverted Rows Cooldown: Shoulder Extension Walks: 4 sets of 6 … Continue reading →

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WHITEBOARD – 07 November 2016

Strength: A1. Tuck-up: 4x8rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 5 Sets of 5 – 75% working max Workout: 12 Minute AMRAP: 5- Pistol Squats (e Side) 5- Single Leg Deadlift (DBs held to side – 1 DB = 5% max dead) 25 Double-Unders

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WHITEBOARD – 04 November 2016

Strength: A1. Elbow Side Plank Twist: 3×10 reps A2. Standing Oblique Side Bend: 5r each side B. Clean Pull+ Power Clean (1+1): On the minute for 8 sets: 77.5% max clean Workout: 20m AMRAP: 400m Sandbag Carry (1/2 BW) 1 Rope Climb 10 Sandbag Squats

Filed under Workouts of the Day

  • 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...