Amrap 15 Buy in: 40 kb alternating ground to overhead 53/35 (only do once) Then: rounds of 10 burpee 20 hex bar deadlift 145/105 30 abmat sit-up Score only rounds after ground to overhead. So, in the 15 minutes you do the grind to over head first and then as many rounds of the rest.

3 Rounds for time:30 calorie row20 hang clean & jerk 65/4510 alternating reverse lunges 53/35 *lunges- Hold weight however you like.

Amrap 20 5 pull-ups 10 burpees box over 20” 15 push up 20 sit-up

For time:100 abmat situps100 kb swings 53/35100 walking lunges (no weight)

AMRAP 1010 goblet squat 53/3550 jump rope

5 Rounds for time:500m Row10 right side kb ground to overhead 53/3510 left side kb ground to overhead5 pullups

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…