3 rounds for time:20 deadlift 135/9515 push ups10 alternating reverse lunges 53/355 pull ups400m run Straight bar for DLHold KB however you choose for lunges. Just make sure the knee touches you finish with both feet side by side with full hip extension locked out. run routes:

AMRAP 15m500m row20 alternating kb ground to overhead 53/3520 box over 20″

5 Rounds for time:15 shoulder to overhead 95/6510 burpees5 pull ups

AMRAP 1215 kb swings 53/3515 push ups15 abmat situps3 Pull ups

4 rounds for time:400m run10 clean & jerk 95/65 Station 1 is a loop. For the full 400m run the walking path on Howard. Station 2 is an out and back. Run back the exact path. Station 3 is also out and back. Run back the exact path.

AMRAP 105 pull ups5 left side kb hang clean & jerk 53/355 right side kb hang clean & jerk

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…