AMRAP 1215 burpees15 per side kb shoulder to overhead 35/little red *shoulder to overhead comes from the front rack position. Not the top of the shoulder.

For time:Buy in (do only once)-40 box over 20″ + 45lb weight vest Then, 3 rounds of: (take off the vest….)25 Push ups20 kb swings 53/3515 goblet squats 53/35

AMRAP 12m5 Pull Up10 clean & jerk 95/6515 burpees20 alternating reverse lunge (no weight)

5 rounds of10 cal row15 barbell hang snatch 65/45

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.

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…

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