WHITEBOARD – 02 September 2016

Strength: A1. Elbow Side Plank Twist: 4×3 reps A2. Standing Oblique Side Bend: 5r each side B. Chin-up: 5 sets of 8 Workout: 5 Rounds of: 2 minute Steady State Stationary Bike 400m Sandbag Carry (1/2 BW) This is a long steady workout. It isn’t an interval workout. Intensity should not be in the top … Continue reading →

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WHITEBOARD – 01 September 2016

Strength: A1. Forearm Plank: 5 sets of 12s* 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 (2+1): On the minute for 10 sets – 67.5% max Workout: 14m AMRAP: 200m Run 10 Overhead Lunges (Plate held … Continue reading →

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WHITEBOARD – 30 August 2016

Strength: A1. Bent Hollow Hold: 4 sets of 12s* A2. Cat-Cow: 10 B. Bench Press (Dumbell): 4 sets of 8 – ~70% 1 rep max or 27.5% barbell max Workout: 12 minutes of: On the Minute, Alternating Movement: 15 Double-Unders 10 Burpees *You can rest the remainder of the minute if you complete your work … 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...