Not for time 5 sets of 5 reps Trap / hex bar deadlift @ 80% of estimated 3 rep max. Amrap 10m Alternating minutes: M1: hang snatch 95/65 M2: abmat sit-ups. Score total reps. You’ll end up doing 5 Rounds of each. No rest. Alternate on the minute.

On the rower. 10 minutes on the timer. 0-2 20-23 strokes per minute 2-3 26 stokes per min 4-5 30 S/m 5-6 26 s/m 6-7 balls to the wall 7-8 23 s/m 8-9 same balls. Same wall. 9-10 26 s/m ———————————————- For time: 3 rounds 20/side kb hang snatch 35/little red 20 burpees 20/s one […]

Not for time 5 rounds of squats x 10 Can be barbell, goblet, any form. Amrap 12 Row 20/15 cal 20 pushups

Exercise to your ability. do not exceed that ability. 600 reps for time: 100 Russian kb swings 53/35 50 sit-ups 100 walking lunges 50 sit-ups 100 pushups 50 sit-ups 100 squats 50 sit-ups Sit-ups: shoulders touch the ground, shoulders pass the hips. That is the easiest place to cheat. Don’t

Every 5 minutes for 20m (4 rounds) *edited for clarity. 20 cal row 10 clean & jerk 95/65 Amrap until the the 4 min mark. Burpees Each 5 minute round is 4 minutes of work and 1 min of rest. Then straight into the next round. The score is the amount of burpees you can […]

Amrap 30 10 box overs 20” (Jump, step. I don’t care. Both feet touch the top) 20 trap bar deadlift 95/65 high handle 30 sit-ups 40 double under / 110 jump rope Rx+ 135/95 on trap bar Trap bar: just a deadlift. Hands should stay to your sides. Use the high bar grips. If something […]

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…