WHITEBOARD – 03 November 2016

Strength: A1. Forearm Plank: 4 sets of 48s* A2. Reverse Hyper Points: 10 *Plank is done with weight distributed across forearms. Take a look at the picture from 15AUG2016 for visualization B. Power Clean: 6 sets of 2 – 77.5% 1 rep max Workout: 4 Rounds of: 60s at each station – 10s transition between each: … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 01 November 2016

Strength: A1. Bent Hollow Hold: 4 sets of 48s* A2. Cat/cow – 10 reps B1. Push-Press: 6 sets of 4 – at ~ 75% max 1 rep. Workout: 11 Minute AMRAP: 3 Deadhang chin-ups 2 Bear Walk Cooldown: Shoulder Extension Walks: 4 sets of 6 *If you feel these in your bicep, try going with … Continue reading →

Filed under Workouts of the Day

WHITEBOARD – 31 October 2016

Strength: A1. Tuck-up: 3x8rep A2. Stiff Legged Windmill: 5e side B. Back Squat: 6 Sets of 4 – 75% working max Workout: 3 Rounds of: 3 Sets of: 30s Row – 30s Rest Then: 10 DB Clean to Press (10 e side – 20% max press) 20 Air Squats *Rest 60s and repeat for 3 … Continue reading →

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...