Part 1: max hang from the pull up bar. Very simple. Hang as long as possible and score your time. Part 2: Amrap 10m 10 hang clean 65/55 10 calories rowing.

Amrap 4 rounds 1 min sit-ups 1 min alternating reverse lunges 1 min kb shoulder to overhead 35/little red 1 min rest Kb s2oh: switch sides as needed.

Superset bench press & goblet squat 3 Supersets, 10 press, 15 squats. For time: 4 rounds 15 wallball 20/14 15 kb swings 53/35 15 burpees Score rounds and reps.

Amrap 15 50 cal rowing 50 double unders or 120 jump rope 50 barbell shoulder to overhead 65/45

10 rounds for time 10 push ups 10 squats 10/side kb press 35 Kb press comes from the front rack and never from the top of the shoulder. Fist under chin, elbow tucked.

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.

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…