Amrap 15 Reps increase by one each round RD 1 pull up 1/side kb hang snatch 35/little red or DB. (So round 2 is 2/side snatch) 1 goblet squat Reps go 1,2,3,4……5,…9,10…. Example: round 3 looks like this: 3 pull-ups, 3 per side snatch, 3 goblet squats. Score total reps. ***edit: score actual reps on […]

For time: 2 rounds 1000m row 5 Rounds of ( 10 total for the wod) -12 deadlift 65/55 -9 hang clean -6 shoulder to overhead 50 abmat sit-ups So the middle part is 5 rounds in the middle of each base round. Row and sit-ups are not part of the 5 inner rounds. Those are […]

Amrap 15 10 burpees 10 wallball. 20/14 Don’t come out too hot. This will suck. I hate myself for thinking it. Wallball: full squat with the ball to a thruster and throw to the 10’ or 9’ target.

For time: 10 rounds for time 10 kb alternating ground to overhead 53 10 push ups *please consider scaling if you’re not extremely confident with this weight.

EMOM 20 1: 12 calories rowing2: 0-20sec max rep clean & jerk 95/65 score total reps of clean & jerk. hands don’t touch the bar until 0. reps only count if finished before the 20 second mark.

Amrap 15 Buy in: 50 cal row (do once) 20 kb swings 53/35 20 abmat sit-ups 10 pull-ups

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…