Amrap 25 5 pull-ups 10 push-ups 15 squats 20 sit-ups 25 Russian kb swings 53/35 30 alternating box step up 20” for all +35lb kb

For time: 2 rounds of 30 cal rowing 25 burpees 20 per side kb snatch 35/little red or 20lb DB.

AMRAP 25 minutes 50 alternating reverse lunges (no weight) 10 deadlift 95/65 50 sit-ups 10 deadlift 10 hang clean 50 alt reverse lunges 10 deadlift 10 hang clean 10 shoulder to overhead Rx+ 135/95. Stay within your abilities. Don’t get hurt.

For time 100 shoulder to over head 65/45 100 squats (no weight) 100 hang clean 65/45 100 squats nah on the weight 100 sit-ups

Amrap 15 20 (10/side) kb shoulder to overhead 35/little red 10 box step ups 35/little red 20” for all 20 (10/side) kb hang snatch 10 burpees 20 alternating reverse lunges 35/little res 30 sit-ups Lunges: hold kb in the front rack. Fist under chin, elbow tucked.

Create your own day. Post what your workout was.

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…