Amrap 2 minutes Alternating reverse lunges – body weight Amrap 2 Push ups Amrap 2 Hang snatch 65/45 Amrap 2 Plate ground to overhead 45/25 Rest 2 minutes Repeat the whole thing. Score total reps. No rest between amraps (except the 2m before starting over). Total time: 18 minutes including rest in the middle. Lunges: […]

For time: 200 double unders / 500 Jump Rope100 burpees200 squats100 situps50 power cleans 95/6550 shoulder to overhead 95/65 Time cap: 30 minutes Secret time: You probably won’t finish. If you do, hell ya!If you don’t, score your total reps.

For time: 50 box step ups + 53/35 20” 50 ab mat sit-ups 50 kb ground to overhead 53/35 alternating Rest 2 minutes 20 box step ups 53/35 20 sit-ups 20 kb ground to over head Score total time. Kb ground to overhead can be snatched or clean and press. End result needs to be […]

For time 50 thrusters 65/45 50 push ups 50 kb swings 53/35 Thrusters: full front squat to over head press

Amrap 10 10 burpees 10 kb hang snatch per side 35/little red

EMOM 24 1: clean & jerk x 3 185ish. 2: 15/12 cal rowing 3: 50 double unders or 120 jump rope 4: 15 box over 24/20 5: 20 pushups 6: try not to die and rest. Score clean & jerk if you choose. Body weight is ideal, but I’d rather no one gets hurt. So […]

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…