For time: count down from 10 to 1 10 hang snatch 95/65 10 push-ups 10 box over 20” 10 ab mat sit-ups (10 every round) Then 9 of all (except sit-ups), 8,7….2,1 sit-ups stay 10. Box overs: both feet must touch the top of the box and both feet on the ground on each side.

5 Rounds for time: 15 plate ground to overhead 45/25 10 burpees over the plate. Plate ground to overhead: using Bumper plates, not iron. Plate touches the floor with any side and goes to locked out over head. I would grip it like a steering wheel and just touch an an to the ground. Burpees […]

Amrap 15 3 pull ups 7 push-ups 10 Deadlift 135/95

5 Rounds for time: 10 right arm kb deadlift 53 8 right arm Russian swing 53 5 right hang snatch 53 10 left dl 8 left swing 5 left hang snatch 20 abmat sit-ups Russian swing: kb only comes below your chin-ish Deadlift: can be suitcase (outside your leg) or between. On all kb movements […]

For time: 1000m row 60 clean & jerk 65/45 40 burpees

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. […]

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…