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.

5 rounds for time:10 calories rowing10 (5/side) kb ground to over 53/3510 burpees10 wall balls 20/14 *wallball – full squat holding the ball, stand and hit the target (10′), catch and repeat.

Death by hang snatch 95/65 After failure rest 2m Amrap 7 5 pull-ups 10 push-ups 15 squats. Score total reps. Death by = 1 rep the first minute. 2 reps the second. Follow the pattern. You’re done when you can’t complete the reps in the minute. If you still don’t get it… I dunno.

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…