Amrap 10 Buy in: 30 burpees Russian kb swings 53/35 Score total kb swings. This is entirely mental. You absolutely can hold on. Posted this last night. Don’t know why it didn’t show up… eh well.

Amrap 12 minutes 5 trap bar deadlift 135/95 10 push-ups 15 abmat sit-ups 30 double under / 75 jump rope Rx+ 235/165 deadlift. Or heavier/lighter. Use weight you can safely move. If you’re unsure or are not confident in your form, err on the side of light and safe.

5 Rounds for time: 5 pull ups 20 shoulder to overhead 65/45 15 push ups 20 hang clean

Amrap 15 20 squats – body weight 15 push-ups 10 burpees 5 clean & jerk 95/65

For time: 50 cal row 50 double unders or 150 jump rope 50 kb swings 53/35 50 push-ups 50 sit-ups

2 Rounds Amrap 2m Shoulder to overhead 65/45 Rest 2m Amrap 2m Hang snatch 65/45 Rest 2m Amrap 2m Deadlift 65/45 Rest 2m Shoulder to overhead: please complete your reps. So many do 3/4 of a rep. Finish out, ears between your locked out elbows. Deadlift: same thing. A legit complete rep = hips locked […]

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…