For time: 100 Russian kb swings 53/35 200 jump rope / 75 double under 100 box overs 20” + 53/35 200 jump rope / 75 double unders 100 alternating reverse lunges NO WEIGHT Both feet must touch the top of the box on box overs.

2 rounds for reps Amrap 1 min trap bar deadlift 145/105 (45’s on bar) Rest 2 min Amrap 1 min push up Rest 2 min Amrap 1 min abmat sit-ups Rest 2m Score total reps

For time: 5 burpees 5 box overs 20” 5 per side kb hang snatch 35/little red 10 burpees 10 box over 10 /s kb snatch 20 burpees 20 box over 20/s kb snatch 40 burpees 40 box over 40/s kb snatch Box over: both feet must touch the top.

Death by Minute 1: 1 deadlift 95/65 Minute 1: 1 power clean M2: 2 Dl M2: 2 PC 3,4,4……. Until you can’t complete the reps in the minute. Death by = 1 rep the first minute, add 1 rep each additional minute until you’re not able to finish in the minute.

Amrap 15m 10 alternating kb ground to overhead 53/35 10 split squats – left leg forward – no weight 10 split squats – right leg forward 10 traditional sit-ups Split squats: step back line a reverse lunge. Knee touches the ground, straighten both legs but don’t step back up. Traditional sit-ups: no abmat. Hands behind […]

For time: Buy in: 30 clean & jerk 65/45 Then: 5 rounds of 10 push ups 10 squats 10 kb swings 53/35

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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…