Amrap 15 20 box over (20”) 30 push ups 40 sit up Box overs: both feet touch the top. Can step over or jump.

For time: 2000m row 30 ground to overhead 65/45 Rx+ 95/65 -if using 45 for g2oh, just go below the knees. Ground to overhead can be snatch or clean & jerk.

For time: 100 walking lunges 80 kb swings 53/35 60 ab-mat sit-ups 40 front squat 95/65

Amrap 12 200m row 20 double under / 50 jump rope 20 push up 20 ab mat sit-up

10 rounds for time 10 per side kb hang snatch 35 10 burpees

Amrap 15 20 cal rowing 10 hang clean & jerk 65/45 Rx+ 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…