Amrap 15m 12 deadlift 135/95 10 push-ups 8 (4/side kb shoulder to overhead) 53/35 6 burpees over barbell 4 strict pull ups  Shoulder to overhead: kb sits in the elbow, tucked in close. Fist close to the chin. NOT on top of your shoulder. Burpee over bar: 2 foot take off on the jump. […]

3rounds For time: 500m/400m row 25 kb swings 53/35 (full swing) 15 burpees Kb swings: bell “up” at the top over head, elbows must be locked. If your elbows are bent, it’s wrong.

Amrap 12 20 hang clean & jerk 65/45 20 sit-ups 20 box over 20” Box over: both feet touch the top. Do not have to lock out hips on the top. Both feet to the floor.

Countdown from 20 reps For time: 20 kb hang snatch (10/side) 35/little red 20 push-ups Subtract 2 reps per round. Round 2 = 18 reps. 9/side snatch 18 push-ups . Continue the pattern until 2 reps.

Amrap 15 5 pull ups 10 goblet squats 53/35 20 sit-ups 40 double unders/ 80 jump rope Goblet squat: hold the kb chest height. Can be positioned however you choose. Then Squat. crease of the hips go below the top of the knee. Lockout is hips locked and legs straight standing up. Anything else is […]

2 Rounds for time: 500m row 50 kb hang snatch 35 (50 total per round. Alternate as needed) 50 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…