3 Rounds for time 30 calories rowing 30 trap bar deadlift 145/95 (bar 55)

Amrap 15 15 snatch 65/45 15 push-ups 15 sit-ups -for 45lb snatch, bar just needs to go below the knees.

For time: Buy in: 2000m row 3 Rounds 20 sit-ups 20 deadlift 135/95

Amrap 12 12 shoulder to overhead 65/45 6 burpees over the bar Burpees over the bar: 2 foot take off jump. If your one foot jumping or stepping it scaled. Shoulder to overhead: full lockout. It’s light, it’s easy to halfass reps. Don’t. Your elbows should be locked beside your ears. Head/spine neutral. If you […]

3 Rounds For time: 20 kb alternating ground to overhead 53/35 20 push-ups Ground to overhead: can be clean & jerk or snatch. Kb comes from the ground to locked out overhead however. If you can’t do 6-10 reps unbroken or are uncomfortable with it, scale weight.

Amrap 15 21 calorie row 15 abmat sit-ups 9 hang snatch 95/65

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…