For time 15 pull-ups 20 burpees 25 wallball 30 kb swings. 53/35 35 box overs 20” both feet touch the top 40 squats 50 walking lung 53/35 front rack 60 sit-ups 65 pushups 70 double unders or 210 jump rope.

AMRAP 15 minutes 50 situps 10 burpees 50 shoulder to overhead  (right arm, 35lb/little red kb) 10 burpees 50 left arm S2OH 10 burpees 50 hang clean and jerk 95/65  10 burpees Situps: Touch the floor behind you, and touch your toes.  IF YOUR SHOULDERS are still not past your hips, then you’re cheating.  Shoulders […]

For time: 1 per side reverse lunge to overhead press 35 2 per side, 3, …..10. 1 to 10 (per side.) Kb is held in the front rack. Rev lunge, press to overhead on the stand up. Rep is finished with feet side by side and the kb locked out overhead. Edit: should have specified […]

Amrap 2m Row 250m Kb swings 53/35 (score reps) Rest 2m Amrap 2 Row 250 Push ups (score reps) Rest 2m Repeat cycle Twice through cycle. Score total reps not including row.

For time 1 to 10 reps 1 dead lift 1 hang clean 1 shoulder to overhead 1 back squat 2 of each 3,4…..10 Rx 65/45 rx+ 95/65

Amrap 10 10 pushups 10 alternating reverse lunges 53/35 Lunges: hold kb however you choose.

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…