Amrap 15 15 hang clean and jerk 65/45 15 sit-ups

4 Rounds for time: 20 barbell snatch 65/45 10 box over 20” 5 pull ups Snatch: bar moves in one motion from the ground to locked it over head. Scale to clean & jerk if needed. For 45, just bring the bar below the knees. Box over: both feet must touch the top of the […]

Amrap 20m 30 deadlift 95/65 30 cal rowing 30 push-ups 30 squats (no weight) Rx+ 135/95

3 Rounds for time: 20 (10 per side) hang kb snatch 35/little red 20 burpees 20 sit-ups

Amrap 20m 750m row 50 push ups 25 clean & jerk 95/65

5 Rounds for time: 12 right side kb deadlift 35/little red 9 right side Russian one arm swing 6 shoulder to overhead 12 left deadlift 9 left swing 6 left shoulder to overhead Rx+ 53/35 Deadlift: this is not the suitcase dead we’ve done in the past. Kb should go to the ground between your […]

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…