Emom 21 1: 5 trap bar deadlift 2: 5 pull ups + 10 push-ups 3: 10 traditional sit ups Choose a safe but challenging weight for the deadlift.

Amrap 15 15 kb swings 53/35 10/7 calories rowing

For time: 5 Rounds 5 deadlift 95/65 5 hang clean 5 shoulder to overhead 5 front squat 20 abmat sit-ups

Amrap 20 20 double unders or 60 jump rope 30 (15 per side) kb hang snatch 35/little red 40 cal rowing

10 Rounds for time: 5 push-ups 10 deadlift 95/65 5 push-ups 10 kb swings 53/35 Rx + 135/95

Amrap 15 15 hang clean and jerk 65/45 15 sit-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…