For time 2 Rounds for time 50 Russian kb swings 53/35 50 push ups 50 kb sumo deadlift high pull 53 /35 50 alternating reverse lunges (no weight) Sumo deadlift high pull: using the posterior chain, glutes, hamstrings… wide stance. Kb goes from the ground to handle at chin height. Primary muscles are posterior chain. […]

Amrap 15 10 power clean 95/64 10 cal row 10 shoulder to overhead 10 cal row 20 sit ups

For time: 100 burpee box over. 20” box. Both feet must touch the top of the box. Chest touches the floor, get over the box.

Amrap 10m 10 kb swings 53/35 6 alternating reverse lunges (53/35 kb front rack hold) Lunges: no holding on the shoulder. Must be held under the chin, top of the chest. Alternate legs. 6 total alternating. Take all 27-40m of the last wod and cram it into 10 minutes. That’s this. Sweat and tears. I […]

For time: 100 squats 100 deadlift 95/65 100 push ups 43 pull-ups Then: 5 rounds of { 9 ground to overhead 95/65 11 burpees over the bar. } Scale the dL of you’re not capable of keeping a straight back. Score total time. Capped at 45 min. Good luck. Maybe grab a puke bucket before […]

For time: 2k row buy in (only do once) 3 rounds of 10 hang cleans 95/65 10 shoulder to overhead 10 per leg reverse lunges (10 per side, not alternating) For the lunges, back rack the bar. Rear knee touchs or comes within 1” of the floor. Shoulder to overhead: lock out your reps. Drive […]

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…