Amrap 20m 10 alternating kb ground to overhead 53/35 20 box step over 20” 20 ab mat sit ups Box step overs: both feet must step on top of the box.

For time: From 1 to 10 1: clean & jerk 95/65 1: burpee 2: clean & jerk 2: burpee 3,4….10: cj 10: burpee

3 x 5 not for time: strict pull ups Amrap 10 15 wall ball 20/14 150 jump rope

Retry – technical problems For time: Buy in 30 cal row 5 rounds: 12 deadlift 65/55 9 hang clean 6 shoulder to over head 3 burpee’s over the bar – two foot take off on burpees

EMOM 24 1: trap bar deadlift X 5 -safe weight 2: 20 push ups 3: 7 pull-ups 4: 20 sit-ups Rx+ 28m

1: 150m row2: Pull ups3: Hang snatch 95/654: Shoulder to overhead 95/655: Hang Clean 95/656: Deadlift7: Burpees8: Box Overs 24/20″9: goblet squats 53/351`0: Alternating reverse lunge + 53/3511: Kb swings 53/3512: per side kb hang snatch 53/35 This is LONG. If you’re not down for a 45 minute workout, stop at 10. Here’s how it […]

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…