4 Rounds of: 25 kb swing 53/35 25 push-ups

Amrap 15 Buy in: 1000m row (only do once) 5 pull-ups 20 alternating kb ground to overhead 53/35 25 abmat sit-ups 20 Russian kb swings 53/35 10 burpees.

5 Rounds for time: 20 deadlift 135/95 20 push-ups

Amrap 10m 10 clean & jerk 65/45 10 double unders/25 jump rope

10 rounds For time: 10/7 cal row 10 per side kb jerk. 35/little red 10 burpees Kb jerk: k. Does not sit on your shoulder. “Bell” is tucked in the bend of your elbow and your fist is near your chin.

Amrap 12 10 kb swing 53/35 10 box over 20” 10 shoulder to overhead 65/45 Box overs: both feet must touch the top of the box, both feet touch the floor on both sides of the box.

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…