WHITEBOARD – 20 September 2016

Strength:A1. Bent Hollow Hold: 3 sets of 36s* A2. Cat-Cow: 10 B. Bench Press (Dumbell): 5 sets of 5– ~70% 1 rep max or 30% barbell max Workout: 12 minutes of: On the Minute, Alternating Movement: 10 Burpees 20 Kettlebell Swings – Chest/55-35lbs *You can rest the remainder of the minute if you complete your … Continue reading →

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WHITEBOARD – 19 September 2016

Strength: A1. Tuck-up: 3x6rep A2. Stiff Legged Windmill: 5e side B. Front Squat (Barbell): 5 sets of 5 – ~70% 1 rep max Workout: 6 Rounds: 10 Neutral Grip Push-ups 10 DB Step-ups 35 Double-Unders *Smash your calves after the workout to ensure they aren’t getting too nasty with all the jump rope work we … Continue reading →

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WHITEBOARD – 16 September 2016

Strength: A1. Elbow Side Plank Twist: 5×3 reps A2. Standing Oblique Side Bend: 5r each side B. Inverted Ring Rows: 3 sets of Max Reps Workout: 4 rounds of: 400m Sandbag Carry – 1/2 BW 2 Rope Climbs

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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...