For time: 2 rounds of 50 walking lunge to overhead kb press. 35/little red 50 box over 20” Lunge is 50 total per round split evenly between arms. You choose how to split reps. Knee touches, kb locks out. Do a lunge with the kb in the front rack, step up to standing, feet together […]

Amrap 20 21 burpees 21 per side kb hang snatch 35/little red 21 BB hang clean 95/65 21 cal rowing

Edit: my fault, I forgot to add “3rounds” to the middle section. For time: Buy in (do once) 50 deadlift 95/65 Then 3 rounds 20 burpees 15 per side split squat 35/little red 10 per side kb hang snatch 35/little red Cash out (do one time only) 50 dead lift 95/65 Split squat: step back […]

Amrap 12 14 sit-ups 12 kb swing 53/35 10 push up

1: 200m row 2: 20 du or 50 jump rope 3: pull up 4: toes to bar 5; box over 20” 6: pushups 7: shoulder to overhead 65/45 8: hang clean 9: deadlift 10: burpees 11: per side reverse lunges to press 53/35 12: 12/side kb clean & jerk 53/35 Pattern: 1, 2 1, 3 […]

For time: 1000m row 100 double unders/ 250 jump rope Then 3 rounds of: 20 shoulder to over head 95/65 15 hang clean 10 clean & jerk

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…