621 For time:50 overhead reverse lunges 45/25 lb plate50 burpees over the plate50 plate ground to overhead Overhead reverse lunge: Plate is locked out over head. Elbows locked, beside the ears. Alternate reverse lunges. Rear knee touches (easily) the ground. Rep is complete with both feet next to each other, knees, hips, elbows locked out. […]

For time: 50 front squats 95/65 100 jump rope 25 front squats 100 sit-ups -——————— Accumulate 10 minutes in a plank. Push up plank. However many rounds it takes.

12 wallball 20/14 12 calories rowing Info upfront: I won’t be doing this one. Cracked/broken/bruised ribs

5 sets X 5 reps trap bar deadlift Superset X 5 – minimal rest, if any. 1: max strict pull-ups 2: 15 burpees EMOM 10 1: 10 alternating kb clean & jerk 2: 10 pushups, 10 hanging knee raise Post completion. I don’t care about your weights. Be safe. Don’t get hurt.

For time: 500m row 50 push ups 50 sit-ups 50 kb swings 53 300m row 30 push ups 30 sit-ups 30 kb swings 100m row 10 push ups 10 sit-ups 10 kb swings

Amrap 12 12 deadlift 95/65 9 hang clean 6 shoulder to overhead

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…