EMOM 20 1: 12 calories rowing2: 0-20sec max rep clean & jerk 95/65 score total reps of clean & jerk. hands don’t touch the bar until 0. reps only count if finished before the 20 second mark.

Amrap 15 Buy in: 50 cal row (do once) 20 kb swings 53/35 20 abmat sit-ups 10 pull-ups

For time: Count down from 10 Hang clean Shoulder to overhead Bar facing burpee ( must be perpendicular to the bar on the ground ) Weight rx 95/65 rx+ 115/85 Rep scheme is 10 of each, 9, 8, …….2,1. Of each. Bar facing burpee: facing the barbell, chest and thighs must touch the floor. Jump […]

Amrap 2 minutes Alternating reverse lunges – body weight Amrap 2 Push ups Amrap 2 Hang snatch 65/45 Amrap 2 Plate ground to overhead 45/25 Rest 2 minutes Repeat the whole thing. Score total reps. No rest between amraps (except the 2m before starting over). Total time: 18 minutes including rest in the middle. Lunges: […]

For time: 200 double unders / 500 Jump Rope100 burpees200 squats100 situps50 power cleans 95/6550 shoulder to overhead 95/65 Time cap: 30 minutes Secret time: You probably won’t finish. If you do, hell ya!If you don’t, score your total reps.

For time: 50 box step ups + 53/35 20” 50 ab mat sit-ups 50 kb ground to overhead 53/35 alternating Rest 2 minutes 20 box step ups 53/35 20 sit-ups 20 kb ground to over head Score total time. Kb ground to overhead can be snatched or clean and press. End result needs to be […]

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…