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

10 Box overs 24/2020 burpees30 alt. box step ups 53/35# 20”400m run50 jump rope. all singles. No doubles. 60 sit-ups50 jump rope400 m run30 alt. box step ups with weight20 burpees10 box overs -P. M.

400m of trap bar carries. Amrap 15 20 hang snatch 65/45 20 abmat sit-ups

For time: 2000m row 100 alternating reverse lunges to overhead press 65lbs/45lbs 50 burpees Lunges are from a front rack hold. Step back and lunge until the rear knee touches the ground. Step back up and press. Rep is complete with the bar locked out overhead and both feet side by side. Locked out: elbows […]

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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…