10 rounds for time 3 pull-ups 15 deadlift 135/95

Amrap 5m 10 burpees 10 cal rowing 2m rest Amrap 5m 10 alternating kb ground to overhead 53/35 20 alternating reverse lunge no weight 2m rest Amrap 5m 20 Russian kb swing 53/35 20 abmat sit-ups.

for time:1000m row50 abmat situps40 box over 20″30 push ups20 abmat situps10 (rounds of)-[ 4 deadlift, 3 hang clean, 2 shoulder to overehead ] 65/455 strict pull ups enjoy..

Amrap 12 5 per side kb hang snatch 53/35 15 abmat sit-up 20 walking lungs + kb 53/35 Hold kb however you choose.

For time: 50 burpees 5 pull-ups 50 hang clean & jerk 65/45 5 pull-ups 50 push ups 5 pull-ups

Amrap 15 5 pull-ups 10 goblet squats 53/35 10/s kb hang snatch 35/little red Kb snatch is 10 per side.

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…