For tine 5 Rounds for time: 15 shoulder to over head 65/45 15 hang clean 65/45 15 box over 20” 15 calorie row

Amrap 15 min 10 hang power snatch 95/65 20 abmat sit-ups 10 alternating reverse lunges. 95/65 20 burpees Score rounds and reps Barbell should be held in the front rack for the lunges.

For time Row 500m 20 hand release push ups Row 500m 20 standard pushups Row 500m 20 burpees Should be < 10. We’ll see I guess.

5 rounds for time 5 burpees 5 box over 24/20 5 shoulder to overhead 135/95 5 Pull ups 25 sit up 25 deadlift 135/95 * as usual, be careful with dead lifts.

AMRAP 1550 (25 per side) reverse lunge to overhead press 53/3550 push ups 50 calorie row Lunges: Holding the KB in the front rack (fist tucked under the chin, kb resting in the elbow). Hold on the same side you step back for the lunge. Step back, knee should touch or almost touch the ground, […]

Count up for time. 1 rep to 10 reps 1 rep dead lift 95/65 1 rep hang clean 1 rep shoulder to overhead 1 rep clean & jerk 95/65 Next round 2 reps each. Continue the pattern until 30 minutes (time cap) or 10 reps of each. Time cap because I have absolutely no idea […]

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…