10 rounds For time 10 cal rowing 10 push ups

Amrap 15 10 hang clean 65/45 10 shoulder to overhead 20 sit-up 30 squats ( no weight)

For time: 4 Rounds for time 20 deadlift 65/55 20/17 cal row 10 hang snatch 10 burpee over the bar Rx+ 95/65 *use a weight that you can safely move overhead. Hang snatch: bar does not go below the knees and travels from above knees to locked over head in one movement. Burpee over bar: […]

Amrap 10 Kb swing. 35/ little red If you stop swinging 20 burpee penalty. This is if you stop at all. Site y only swings.

For time: 5 Rounds 5 pull ups 10 clean & jerk 95/65 15 ab mat sit-ups

Amrap 15 5 burpees over a plate 5 plate ground to overhead Rx 45/25 bumper plate. Iron plates are not Rx. Burpees: chest and thighs to the floor , stand up, two foot take off jump to the top of the plate. Two foot jump to the other side. Ground to overhead: hold the plate […]

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…