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 […]

Amrap 20 10 cal row 10 kb swings 53/35 10 burpees 10 pull-ups

For time: 10 rounds for time:15 situps10 clean & jerk 65/455 front squats 65/45 Don’t bullshit your situps. Shoulders touch the ground, shoulders pass the vertical line of the hips. touch your toes. Squats, hips crease bellow the top of the knee.

AMRAP 16 6 right hang snatch 35/25 6 right s2oh 35 kb 6 left snatch 6 left s2oh 10 hand release push ups Remember the front rack is fist under chin, elbow tucked. Hand release pushups : hands come off the ground at the bottom of each rep.

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…