EMOM 20 rx+ 30 M1: 5 pull ups, 10 push ups M2: 30 double unders or 75 jump rope M3: barbell clean & jerk X 3. Choose weight. Weight should be challenging but safe.

For time: 3 rounds 20 barbell hang snatch 65/55 Rest 1m 20 wallball Rest 1m 30 abmat sit-ups Rest 1m Score total time minus the last minute of the third round.

Amrap 20 500m row 50 burpees 50 kb hang snatch / 25 per arm 35/little red

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 […]

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…