WHITEBOARD – 04 May 2015

Workload:  6 Sets of: Clean x2 + Front Squat x3 *Use approximately 80-85% of your 1 rep clean max across all sets. Then: 5 Rounds of: 30s Wallball 30s Alternating Dumbbell Press (DB = 20% max barbell press) 30s Box Jump (Step down after the jumps) 30s Rest

Filed under Workouts of the Day

WHITEBOARD – 01 May 2015

Workload: 8 Rounds of: 25m Sled Push (115/75) 1 Rope Climb (Wrap w/legs) 10 Kettlebell Swings (100/70 – To Chest) Notes: Use your legs for the rope to make it a conditioning workout. Enjoy

Filed under Workouts of the Day

WHITEBOARD – 30 April 2015

Workload: Floor Press: 3 sets of 10 Then: 5 Rounds of: 400m Run Max set of Bar Dips Notes: If you don’t have people to help with the floor press, you can do Dumbbell Floor Press to make it easier to set up.

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...