Buy in: 50 sit-ups (do only once) Count down from 10 reps: Burpees Kb hang snatch per side 35/little red Cash out: 50 sit-ups Rep scheme is 10,9,8…….2,1. Snatch is per side. If you’re on the rounds of 10, you do 10 per side. Buy in and cash out are only done once.

Amrap 12 12 alternating kb box step up 53/35 20” box 30 sit-ups 12 kb ground to overhead 53/35 (double handed) 30 double unders or 75 jump rope Ground to overhead: hold the handle with both hands on the handle. Pick it up and lock it out over your head. Don’t over think it. Step […]

10 rounds for time: 10 hang snatch 95/65 10 burpees Hang snatch: weight goes from above the knees to locked out overhead in one motion. Clean and jerk would be scaling. Don’t hesitate to scale weight. Use a weight you can get several rounds unbroken.

Amrap 10 10 pushups 10 kb swings 53 / 35

For time 50 deadlift 95/65 50 calories rowing 50 shoulder to overhead 95/65 50 burpees 100 sit-ups

Amrap 12 10 kb alternating ground to overhead 53/35 20 alternating reverse lunges- no weight.

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…