EMOM 30 1: strict pull-ups 2: push ups 3: you choose Wods have been crushing lately. You choose. Choose reps for pull-ups and push ups. 5 and 10 would be reasonable. You choose movement 3.

Amrap 20 minutes 30 clean & jerk 95/65 30 cal row 30 bar facing burpees Rx + 135/95. Bar facing burpee: body must be perpendicular to the bar (ie bar facing), chest and thighs to the ground, jump up, jump over the bar. That’s one. Repeat. They suck. A lot.

For time: From 20 to 2 reps. Subtract 2 per round Kb hang snatch (split evenly per side ie 10/10) 35/little red Alternating reverse lunge 35/little red. Hold in front rack. Box over 20” So round 1 is 20 reps of each, round 2 is 18, 16……6,4,2 Lunge: front rack means fist under chin, elbow […]

AMRAP 15 5 pull ups 10 front squats 65/45 15 hang snatch 65/45 20 sit-ups.

EMOM 25 Minute 1: row 15/10 calories Minute 2: 40 double unders or 100 jump rope Minute 3: 5 power cleans (challenging weight) I’ll pr use 185. Minute 4: 15 burpees Minute 5: rest Rx+ 30 minutes and 20 burpees per round Just score your weight if you want to. Or just participation.

For time: Count down from 1010 reps Deadlift 9510 reps hang clean 10 reps shoulder to overhead10 reps back squat 9 reps DL9 reps HC9 reps s2oh9 back squat 8 reps of all 7….. 6.. 5..4.3.2.1. *** If you’re interested in a spring fitness “challenge”, let me know in your comment. Thinking about doing something […]

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…