50 rounds of 1 ground to overhead 95/65 1 burpee over the bar Ground overhead can be snatch or clean & jerk. Burpees: chest and thighs touch the floor, stand up and jump with a 2 foot take off over the bar. Stepping in any way is cheating.

EMOM 24 1: 12/10 cal row 2: 5 hex bar deadlift 3: 12 traditional sit-ups Deadlift weigh should be a heavy touch and go weight you can safely perform.

For time: 5 rounds 50 double unders or 125 jump rope 5 pull ups 10 per side hang kb snatch 35 15 burpees

Amrap 12 20 calories rowing 10 power cleans 95/65 Rx+ 155/125

For time: 50 alternating reverse lunges-no weight 25 sit-ups 75 squats 25 sit-ups 100 kb swings 53/35 25 sit-ups 75 pushups 25 sit-ups 50 hex bar deadlift 145/105 (bar plus 45s/25s) Cap 25 minutes

EMOM 20 rx+ 30 M1: 5 pull ups, 10 push ups M2: 30 double unders or 75 jump rope M3: barbell clean & jerk X 3. Choose weight. Weight should be challenging but safe.

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…