WHITEBOARD – 27 April 2015

Workload: Weighted Cossack Squat: 5 Sets of 10 *Try not to come up as you transition from side to side. Try to sit down and back during the whole movement. Hold the weight in a Goblet position. Then: 5 Rounds of: 400m Run 15 Overhead Squats (95/65lbs) Notes: Have fun and sub out Goblet squats … Continue reading →

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WHITEBOARD – 24 April 2015

Workload: “Fight Gone Bad!“ Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Notes: Have fun and stay warm.

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WHITEBOARD – 23 April 2015

Workload: Push Press + OverHead Squat – Work up to max for the day *If the Overhead squat becomes the limiting factor drop it from the sets and move to a 1 rep max for the push press. Then:  4 Rounds of:  400m Run 10 DB Thrusters (40/25lbs) 10 One Arm DB Snatches (40/25lbs) Notes: … 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...