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

4 Rounds for time: 20 barbell snatch 65/45 10 box over 20” 5 pull ups Snatch: bar moves in one motion from the ground to locked it over head. Scale to clean & jerk if needed. For 45, just bring the bar below the knees. Box over: both feet must touch the top of the […]

Amrap 20m 30 deadlift 95/65 30 cal rowing 30 push-ups 30 squats (no weight) Rx+ 135/95

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…