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 […]

EMOM 21 (every minute on the minute) 1: 30 double unders or 75 jump 2: 10 wallball 20/14 3: 10 box over. 24/20 At minute 21: amrap 5 (stop at m26) 30 du/75 jr 10 wallball 10 box over. Score rounds and reps from amrap. Wallball: full below parallel squat, throw ball to 10’/9’ target.

10 rounds for time 5 clean & jerk 95/65 10 burpees

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…