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 […]

For time: 100 kb swings 53/35 50 alternating kb ground to overhead 20 kb hang snatch (10/10)

Amrap 15 6 deadlift 95/65 4 hang clean 2 shoulder to overhead 1 front squat 5 pull-ups. Scaling: if you can’t get through the barbell complex without dropping the bar(easily), you should scale the weight. This should be engine, not muscle failure. if you’re pausing to build strength prior to the s2oh, you’re missing the […]

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…