WHITEBOARD – 15 September 2016

Strength: A1. Forearm Plank: 3 sets of 24s* 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 Snatch + Overhead Squat (1+1): On the minute for 8 sets – 60% max Workout: 10 Rounds of: 1 Minute Work / 30s Rest: … Continue reading →

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WHITEBOARD – 13 September 2016

Strength: A1. Bent Hollow Hold: 3 sets of 12s* A2. Cat-Cow: 10 B. Bench Press (Dumbell): 3 sets of 10 – ~60% 1 rep max or 20% barbell max Workout: 12 minutes of: On the Minute, Alternating Movement: 15 Double-Unders 12 Wallballs *You can rest the remainder of the minute if you complete your work … Continue reading →

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WHITEBOARD – 12 September 2016

Strength: A1. Tuck-up: 3x3rep A2. Stiff Legged Windmill: 5e side B. Front Squat (Barbell): 3 sets of 8 – ~65% 1 rep max Workout: 5 Rounds: Row: 250m 5 Ring Inverted Rows 8 Stiff Legged Deadlifts – (50% max deadlift) *Deload week. Things should be a bit easier before we ramp back up next week.

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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...