Emom 24 1: 5 pull-ups + 10 push-ups 2: 5 trap bar deadlift 3: 25 seconds of jump rope

Amrap 12m 30 box over 20” 30 kb hang clean & jerk 53/35 30 abmat sit-up Divide clean & jerk evenly between sides. Not 30 per side. 30 total

For time:2000m row rest 60 seconds 5 rounds of:5 burpees5 clean & jerk 95/65 rest 60 seconds 5 rounds of:10 kb swings 53/3510 push up score total time.

Amrap 10 20 walking lunges 10 shoulder to overhead 95/65 5 pull ups

7 Rounds for time 10 hang clean & jerk 65/45 10 burpees 10 abmat sit-up

Amrap 15 12 cal row 12 kb swings 53/35 12 push-ups

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…