For time: 100 overhead reverse lunges. 45lb bar * on the minute- starting at 1: 10 abmat sit-ups. Overhead lunges: back knee touches the ground easily. Elbows MUST be locked out. I recommend a fairly wide grip. Start with lunges at 0:00. At 1:00 10 sit-ups. Repeat on the minute.

Repeat wod 465 with mods. Amrap 20 1000m row 50 ground to overhead 95/65

Not for time. 200m of carries. I’ll be using the trap bar. Split up however you choose. Just pick up the weight and walk. The first 25m will be easy, so don’t pile on weight. It gets hard quick. No rx weight, I’ll probably use 225. For time: 10 rounds 10 push ups 1 complex: […]

EMOM 24 1: 12 burpees 2: 5 clean & jerk 135/95 3: 20 alternating reverse lunges 4: 5 pull-ups (strict)

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.

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…