For time:40 Burpees40 kb ground to overhead 53/3530 Burpees30 Kb ground to overhead20 Burpees20 Kb ground to overhead10 burpees10 kb ground to overhead ** kb ground to overhead is alternating sides.

AMRAP 1510 box over 20″10 clean & jerk 95/6510 pull ups30 abmat situps

for time:3 Rounds of:30 deadlift 135/9520 push ups

AMRAP 15Buy in 1000m row (only complete one time)Then rounds of: 10 alternating kb ground to overhead 53/3510 walking lunges + 53/35 (hold however)10 BB hang snatch 65/4510 BB front squat 65/45

For time: 3 rounds for time:25 box overs 20″20 burpees15 per side kb hang snatch

AMRAP 1220 walking lunges (no weight)3 Pull ups20 Push ups3 Pull ups20 hang clean & jerk 65/453 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…