EMOM 30 or more… Min 1: 1 barbell clean and jerk (see notes for weight)Min 2: 50 double unders / 150 jump ropeMin 3: Rest / load weight clean & jerk weight: start roughly 100 lbs below what you believe you can safely hit for 1 rep. Each minute add 10lbs. ****If you fail a […]

Amrap 20 minutes 10 burpees 10 kb swings 53/35 10 goblet alternating reverse lunges 53/35 Add 5 reps to each movement per round. Ie 10,15,20,25,30,35………

Amrap 15 50 sit-ups 40 double unders or 100 jump rope 30 kb alternating ground to overhead 53/35 20 pushups

For time: 1000m row 700 female 75 kb swings 53/35 50 alternating reverse lunges 53/35 25 pushups Hold kb any way you choose other than resting it on your leg.

Amrap 20m 50 box overs 20” 50 hex bar deadlift 135/95 50 alternating box step up 20” 50 shoulder to overhead 65/55

👍 to those who did 623. If you can’t grind for 15 minutes……? I dunno. super impressed with those who cowboyed up. For time: 75 hang snatch 65/45 Penalty for dropping the bar: 3 pull ups. Strict. If the plates touch the ground, do the pull ups. Hang snatch: starts off on the ground. Goes […]

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…