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

Amrap 25 1000/700 m row 75 sit-ups (ab mat) 50 (25 per side) kb hang snatch 35 25 box overs with 35lbs. 20” box Both feet must touch the top of the box

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…