EMOM 30 Minute 1: 7 toes to bar Minute 2: 30 double under / 70 jump rope Minute 3: amrap 20 seconds clean & jerk 95/65 Score total clean & jerk reps. Toes to bar: hanging from pull up bar, either being strict, or using a kipping motion touch both toes to the bar. Scaling, […]

First, I’m floored by how many did the burpees. Seriously impressed and proud to work along side you. Amrap 10: 20/15 cal row 20 double unders or 40 jump rope 10 goblet squats 53/35

2 wods. Wod 1: For time: 10 rounds 5 pull ups 10 kb swings 53/35 15 sit-ups Wod 2: not for the weak. 9/11 wod. For time: 343 burpees. No need to explain the number. Last time I did this it took 32 minutes.

For time:150 alternating box step ups + 45lb weight vest. 20″ box**Every Minute on the minute: 5 push ups. Time cap: 30m -Push ups: chest touches(weight plates) touch the ground. The step ups alone should be 10 minutes if done unbroken. I have no idea how long this will actually take.

AMRAP 20m1 Burpee1 clean & jerk 135/95Increase reps by 1 rep each round. 1 each, 2 each, 3……… death. If 5 touch and go reps isn’t WELL within your toolbox, scale weight. This is a workout that I believe should be scaled by most. IF you choose wrong and the weight gets too heavy to […]

8 rounds for time 11 wallball shots 20/14 10’/9’ 12 box jumps 24/20 Cash out (only after the last round) 1979m rowing 8 full years service beginning 11(November) of 2012. Kinda old. Born 1979

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…