For time: 50 cal row 50 double unders or 150 jump rope 50 kb swings 53/35 50 push-ups 50 sit-ups

2 Rounds Amrap 2m Shoulder to overhead 65/45 Rest 2m Amrap 2m Hang snatch 65/45 Rest 2m Amrap 2m Deadlift 65/45 Rest 2m Shoulder to overhead: please complete your reps. So many do 3/4 of a rep. Finish out, ears between your locked out elbows. Deadlift: same thing. A legit complete rep = hips locked […]

For time: count up to 10 1 clean & jerk 95/65 1 burpee 1 calorie rowing 2 clean & jerk 2 burpee 3 cal 4,5….9,10

Amrap 15 15 push ups 15 one arm (right) Russian kb swing 35/little red 10 kb hang snatch 10 kb press 5 reverse lunges (right leg back) kb in front rack. 15 left arm swing 10 left arm snatch 10 press 5 left leg back lunge

Countdown from 10 10 clean & jerk 95/65 10 burpees 10 calories rowing 9 cj, 9 burpees, 9 cals 8,8,8,7……..1,1,1.

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.

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…