Amrap 5 Row for calories Amrap 4 Kb hang snatch 35 (switch arms as needed) Amrap 3 Burpee Amrap 2 Trap bar deadlift 145/105 This is 14 minutes straight. No break between. I would run a timer up and write down the switch points.

2 rounds for time:750m row75 hang snatch 65/45

AMRAP 1520 air squats10 burpee5 pull ups20 alternating kb ground to overhead 53/35 Squats: Below parallel, stand all the way up. Hips and knees lock out. Most of you don’t go low enough and don’t come up all the way. Ground to overhead: I don’t care how you get it there. Kb goes from the […]

3 Rounds for time:30 cal row40 Push Ups50 Situps

Amrap 15m 10 burpees 10 deadlift 95/65 10 burpees 10 power clean (from the ground) 10 burpees 10 shoulder to over head.

For time: 10 pull-ups 100 kb swings 53/35 10 pull-ups 100 abmat sit-up 10 pull-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…